Overhead plate hold
- With locked out arms, hold a plate (45/25) overhead for a total of 5 minutes in an 8 minute window.
Bent over rows
- 4×10 (AHAP – as heavy as possible)
Metcon
20 minute AMRAP:
6 power snatches (155/115)
6 bar muscle-ups
200m row
Overhead plate hold
Bent over rows
Metcon
20 minute AMRAP:
6 power snatches (155/115)
6 bar muscle-ups
200m row