Warm Up
2 Rounds
- 5 Ring Rows
- 10 SA KBS Per
- Run 250m
Strength/Skill
4 Sets
- A1: KB Snatch x 10 Per – Rest 60 sec
- A2: Strict Pull Ups x AMRAP-1 @ 2011 Or 2-3 Negatives @ 80A1 – Rest 60 sec
MetCon
In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 20 minutes of:
- 5 KB Snatch Per Or SA KBS
- 10 Pull Ups or Ring Rows
- Run 250m
Sub SA KBS if you are still working on the timing of the snatch
Sub Ring Rows if you are still working on unassisted pull ups
