Warm-up
Coaches Choice
MetCon
In teams of two, with both partners working at a time
For Time:
150 Wallball
150 Calorie Row
RX
20/14lb med. ball
SCALED/LITE
14/10lb med. ball
OPEN GYM
Warm-up
3 Rounds:
15 Empty Bar Overhead Squats
50 Double-unders
Strength
Power Snatch 6×2, AHAP
MetCon
RX
AMRAP 8 Minutes:
21 Hang Power Snatch, 75/55lbs
21 Calorie Bike
21 Toes to Bar
15 Hang Power Snatch
15 Calorie Bike
15 Toes to Bar
9 Hang Power Snatch
9 Calorie Bike
9 Toes to Bar
SCALED
AMRAP 8 Minutes:
21 Hang Clean & Jerk, 75/55lbs
21 Calorie Bike
21 Knees to Elbows
15 Hang Clean & Jerk
15 Calorie Bike
15 Knees to Elbows
9 Hang Clean & Jerk
9 Calorie Bike
9 Knees to Elbows
Side Work (optional)
AMRAP 7 Minutes:
1 Strict Pull-up
2 UB Strict Pull-ups
3 UB Strict Pull-ups
4 UB Strict Pull-ups
5 UB Strict Pull-ups