FCF #489

  • WARMUP
  • Row 500m @1:55/2:02 pace
  • 2 Rounds
  • 10 WTD Shoulder CARs
  • :30 Samson
  • 5 Sn Grip RDL

  • OLY
  • Running Clock 15 mins
  • Every :45 for 6 mins 
  • 1 Hang Power Snatch (above knee)
  • Then…
  • 5 Sets
  • 3 Hang Power Snatch @70% of final Power Snatch

  • METCON
  • 12 min ALT EMOM
  • Min 1 – 14 Double DB or KB Lunge 53/35
  • Min 2 – 14 Burpees
  • Min 3 – 14/12 Calorie Row