Metcon:
Big Sky
AMRAP 20 Minutes at moderate pace
100ft Dumbbell Farmer’s Carry (2x50/2x35)
300m Row
50ft Bodyweight Walking Lunge
600m Bike Erg
Scaled:
100ft Dumbbell Farmer’s Carry (2x40/2x25)
300m Row
30ft Bodyweight Walking Lunge
600m Bike Erg
Snatch Push Press + Overhead Squat
3 Sets
3 Snatch Push Press + 2 Overhead Squat @7-7.5/10 RPE
2 Sets
1 Snatch Push Press + 1 Overhead Squat @8-9/10 RPE
*Rest as needed between sets.
Snatch Balance
12 Sets (1 set every minute on the minute)
1 Snatch Balance
*Start around 65% and build to a heavy single for the day.
Weighted Strict Pull Up + Max Strict Pull Up (OPTIONAL)
3-4 Sets
4 Weighted Strict Pull Up
-Straight into-
45 Seconds Max Strict Pull Up
*Rest 60-90 seconds between sets.
Run Workout (OPTIONAL)
Part 1:
5 Sets
300m at RPE8
200m at RPE3
*No rest between reps or sets.
-Rest 3 minutes-
Part 2:
4 Sets:
20m Acceleration to RPE8
30m at RPE8
50m Recovery Walk (RPE1)
*No rest between reps or sets.
-Rest 3 minutes-
600m at RPE7
Machine Workout (OPTIONAL)
Part 1:
5 Sets
90sec at RPE8
30sec at RPE3
*No rest between reps or sets.
-Rest 3 minutes-
Part 2:
4 Sets:
5sec Acceleration to RPE8
5sec at RPE8
30sec Recovery (RPE1)
*No rest between reps or sets.
-Rest 3 minutes-
3min at RPE7
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