Metcon
Every 4:00 for 20:00 ( 5 rounds )
Run 500m
Max S-DB goblet hold step overs to 20”
Score is total step overs
There is no rest between rounds , each round begins with a 500m run every 4 mins.
Target score : 15+ step overs / round, 75+ total
Advanced: 25+ step overs / round , 125+
Finisher
Squat clean – speed
EMOM x 20 – alternate movements
2 squat clean @70-80%
2 vertical leaps for max height
Drop and reset between reps.
