Strength: Back Squat Choose a “Pull” Bodyweight Progression.
Met-Con: For 4 cycles: AMRAP in 3 mins of: 100 Meter Run 5 Burpee Pull Up (Jumping Pull Up)s 10 Slam Balls 20 Double Unders or 30 seconds of double under practice Rest 1 min between each cycle. For each cycle continue the AMRAP.
Stretch: Full Body Stretching Series #1
KB Strong Cycle 4 minute Snatch Test: Should be heavy.
One switch during the time period. The bell cannot touch the ground, the opposite hand except for the switch and cannot be supported in anyway except overhead. A no rep would be an incomplete lockout at the top.
400 meter run 40 meter KB overhead lunge (switch arms at 20 meters)[gallery ids="90201,90202,90203,90204,90205,90206,90207,90208,90209,90210,90211,90212,90213,90214,90215,90216,90217,90218,90219,90220,90221,90222,90223,90224,90225,90226,90227,90228,90229,90230,90231,90232,90233,90234,90235,90236,90237,90238,90239,90240,90241,90242,90243,90244,90245,90246,90247,90248,90249,90250,90251,90252,90253,90254,90255,90256,90257,90258,90259,90260,90261,90262,90263,90264,90265,90266,90267,90268,90269,90270,90271,90272,90273,90274,90275,90276"]]]>