November 18, 2019
191811
Warm-up
1 Lap Run, then:
2 Rounds-
10 PVC Passes + Wrap Arounds
5/side DB Sotts Press
20 Air Squats
5 Strict Pull Ups
2 Rounds-
10 PVC Passes + Wrap Arounds
5/side DB Sotts Press
20 Air Squats
5 Strict Pull Ups
*After 3 Rounds, barbell warm up for Benchmark
Metcon
Ballistic Benchmark 19.5A, 19.5B
In 8" (starting with empty Barbell):
Find 1 Rep Squat Snatch
-Rest 2"-
For Time:
2-4-6-8-10 Reps:
Squat Snatch 155/105
*200m Run after each Set
Ballistic Benchmark 19.5A (Weight)
Part A: Snatch Weight
Ballistic Benchmark 19.5 (Time)
Metcon Time
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