Context
Mental Toughness
Energy System
Endurance Durability
Strength Section
Structural Strength
Muscle Building
No Strength
complexity
Metcon Fitness
Buddy WOD
2 Rounds
30 DB Hang Power Snatch
40 Body Rows
50 DB Front Squat
60 Pushups
70 Buddy Situps
—
Finisher
250m Sandbag carry
Metcon performance
Buddy WOD
2 Rounds
30 Hang Power Snatch
40 Pullups
50 Front Squat
60 Pushups
70 Buddy Wall Ball Situps
—
Finisher
350m Sandbag carry
Skills & Notes
Focus exercises this week: Clean & Handstand Pushups – Hanging & Jefferson Curl
Cool Down
3 Rounds
1min Reps L Active Pigeon
1min Reps R Active Pigeon
Week Overview
Movement Hierarchies
Benchmark Workouts
