Warm-up
30 Goblet Squats
200m Run
15 Goblet Squats
200m Run
Strength
4 Rounds:
45-60sec. Wall Sit (accumulated)
8 Single-arm DB Strict Press (each arm)
MetCon
Choose ONE of the following workouts
Option 1
RX
2 Rounds For Max Reps:
2min. Calorie Bike
2min. KB Swings, 53/35lbs
2min. HR Push-ups
2min. Air Squats
2min. Rest
SCALED/LITE
1 Round For Max Reps:
2min. Calorie Bike
2min. KB Swings, 44/26lbs or less
2min. HR Push-ups
2min. Air Squats
Option 2
"Open Workout 17.1"
RX
For Time: (20min. cap)
10 Alt. DB Snatches, 50/35lbs
15 Burpee Box Jump-overs, 24/20"
20 Alt. DB Snatches
15 Burpee Box Jump-overs
30 Alt. DB Snatches
15 Burpee Box Jump-overs
40 Alt. DB Snatches
15 Burpee Box Jump-overs
50 Alt. DB Snatches
15 Burpee Box Jump-overs
SCALED
For Time: (20min. cap)
10 Alt. DB Snatches, 35/20lbs
15 Burpee Box Step-overs, 20"
20 Alt. DB Snatches
15 Burpee Box Step-overs
30 Alt. DB Snatches
15 Burpee Box Step-overs
40 Alt. DB Snatches
15 Burpee Box Step-overs
50 Alt. DB Snatches
15 Burpee Box Step-overs
Accessory
Accumulate 4 Minutes:
Farmers Hold, AHAP
(10min. cap)