Hotter than the Sand, Bigger than the Ocean…. training of the day.

 

WU/ 50 KBS

Back Squat
4 @ 60%
3@ 60%
3 sets of 3 @ 80%

Muscle Snatch!
3@ 40%
3@ 50%
3@ 55%
2 sets of 3 @ 60%

Metcon:

EMOM 14
:40 seconds of Max Effort Pull Ups (strict as possible) on EVEN minutes
:40 seconds of Burpee SlamBall* on ODD minutes

*Perform a burpee with your chest coming to touch the slamball, push up to feet, raise slamball overhead to full extension and throw to ground at feet. To make move harder perform the “push-up” portion of the burpee with your hands balancing on the slamball.