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

*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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5139 North Loop 1604 W #107
San Antonio, TX 78249
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