Friday, January 26th

METCON:

8 Rounds

:20 Seconds Back Squats (45/35, from floor)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Rest 3:00

8 Rounds

:20 Seconds Dumbbell Snatches (50/35)

:10 Seconds Rest

:20 Seconds Kipping Handstand Push-ups

:10 Seconds Rest

Rest 3:00

8 Rounds:

200m Run Every 90 Seconds

The first 20/10 interval is back squats, the second is jump rope. Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Looking to choose a jump rope variation that a solid rhythm can be maintained

The goal is to pick weights and variations that allow for athletes to move well and at a high intensity for :20 seconds before recovering for :10 seconds. Most of the: 10 seconds rest will be transition, so making sure the rope is set in a neat fashion will allow athletes to utilize all the work time and not spend it untangling the rope. Keep a rep count for all movements and times for your 200m run. Your score will be the lowest rep/time for all movements. That being said, looking to move at an aggressive pace that can be maintained for all 8 intervals.