Workout for 1/23/2018

Weightlifting / Gymnastics Cond, Short-Mid Duration

“Pam with a K”
For time,
20-15-10 rep rounds of:
Kettlebell swings, American
Shoulder-to-overhead, barbell

Weightlifting / Gymnastics Cond, Short-Mid Duration

“Pam with a P”
For time,
20-15-10 rep rounds of:
Pull-ups
Shoulder-to-overhead, DBs

After-Hour Accessory Strength Test/Recovery

Strength Test: In the 10:00 right after the metcon, work up to a max front squat. Then, do 5 sets of 3 reps at 80-85% of that max.
Recovery: 10:00 of CrossOver symmetry recovery protocol.