Saturday
Warm-up
Warm-up
AMRAP x 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch
*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
16 Shoulder to Overhead (115/75)|(75/55)
250/200m Row
8 Power Snatch
500/400m Row
16 Shoulder to Overhead (115/75)|(75/55)
250/200m Row
8 Power Snatch
500/400m Row
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
Partner Workout Option
Metcon (Distance)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
8 Shoulder to Overhead (115/75)|(75/55)
8 Power Snatch
8 Shoulder to Overhead
*P1 completes 1 full round while P2 rows for max meters.
(Score is Meters)
KG BB: (50/35)|(35/25)
Optional Cool Down
Warm-up
FOR RECOVERY
3:00 Lat Roll-Out (1:30 Each Side)
40 Light Banded Face Pulls
3:00 Lat Roll-Out (1:30 Each Side)
40 Light Band Pull Aparts
3:00 Lat Roll-Out (1:30 Each Side)
40 Light Banded Face Pulls
3:00 Lat Roll-Out (1:30 Each Side)
40 Light Band Pull Aparts
(No Measure)
