Metcon Prep
2 sets
8/10 calories of row
5 wall ball shots
5 barbell power snatches

Metcon

3-4 sets
25/20 calories of rowing
10-15 wall ball shots
8-10 tng power snatches @25/35kg
rest 1:1 bwn sets.

• Time target on each set 2-3 min.
• Rowing shouldnt take no more than 1min 20s. Wall balls and Power snatches should be done unbroken sets. But, catch your breath before doing next movement to keep quality on work.
• Score is total time of all sets.