Four Square
Weightlifting
Muscle Snatch (1×3)
Build to moderate set of 3
Metcon
Four Square (Weight)
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches
*Athletes Build in Weight Over the 5 Rounds
