10.16.14 – Lift and 10 Min Metcon

Strength:

Fitness:
Four sets of:
Romanian Deadlift x 6-8 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

Performance:
8 Sets of:
Hang Snatch + Snatch
* Lift every 90 Seconds

MetCon:

Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run

Performance:
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee
10 KBS
10 Wall Ball Shots