Friday, 1/22

Warm Up

3 Rounds
12 Spider Lunges
6 Alt T Push ups
12 Alt Samson Lunges
6 Plank to Squat

Prep (9 minutes)
2x:30 Bike/Row (easy/moderate)+5 DB Deadlifts
2x:30 Bike/Row (moderate/hard)+5 DB Hang Snatch*
2x:30 Bike/Row (sprint)+3 DB Devil Press

Met Con

6 Rounds
:30 Bike/Row
:30 Rest
:30 DB Devil Press (50s/35s)
:30 Rest

Rest 6 minutes**

6 Rounds
:30 Bike/Row
:30 Rest
:30 Alt DB Snatch (50/35)
:30 Rest
score by total reps/cals

*DB Hang Snatch is with both DBs, replicates middle portion of the devils press (swing back and generate power with hips, keep DBs in short arc and punch up)
** Second set of intervals is on other machine (Bike or erg)