The Factory Strength and Conditioning – Strength & Conditioning
Metcon (Time)
4 sets
RX-
30 wall balls 20/14
20/16 cal echo bike-25/18 assault bike
10 alt DB snatch @ 70/50#
-rest 3:30 between sets-
4 sets
GOLD-
30 wall balls 14/10#
16/12 cal echo bike- 18/13 assault bike
10 alt DB snatch 35/25#
-Rest 3:30 between sets-
4 sets
SILVER-
20 wall balls 10/14#
15/10 cal echo bike- 18/13 assault
bike
10 alt DB snatches 25/15#
Front rack box step ups
4×10 increasing from last Friday
(Adding this on Wednesday and Friday now so push yourself to go to a higher box or increasing weight)
