METCON WEEK 2.
Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
12 Burpee Box Jump-overs 24/20″
5 Wall Walks
Rest 1min.
(RX+ 50ft. HS walk)
MetCon 1
AMRAP 3 Minutes:
50 Wallball, 20/14lbs
30 Toes-to-bar
15 Power Snatch, 125/85lbs
(RX+ 155/105lb snatch)
-rest 2min. then-
MetCon 2
AMRAP 6 Minutes:
50 Wallball
30 Toes-to-bar
15 Power Snatch
-rest 2min. then-
MetCon 3
For Time:
50 Wallball
30 Toes-to-bar
15 Power Snatch
Side Work (optional)
Accumulate 7 Minutes: (20min. cap)
Sandbag Bear Hug, 150/100lbs
CF LITE
Warm-up
Same as Class
MetCon 1
AMRAP 3 Minutes:
30 Wallball
20 Hanging Knee Raises
20 Rep Alt. DB Snatch
-rest 2min. then-
MetCon 2
AMRAP 6 Minutes:
30 Wallball
20 Hanging Knee Raises
20 Rep Alt. DB Snatch
-rest 2min. then-
MetCon 3
For Time:
30 Wallball
20 Hanging Knee Raises
20 Alt. DB Snatch
