Saturday

Warm-up
Warm-up
PROGRESSIVE SETS (8:00 Max)
1 SET
:20s Tuck Hold
10 Up Downs
10 Scap Push Ups
5/5 SA DB Bent Over Row

1 SET
:20s Supinated Grip Dead Hang
10 Burpees
10 Plank Shoulder Taps
10 No Push Up Renegade Rows

1 SET
:20s Active Hang
10 DB Burpees
10 Tuck Ups
10 DBL DB Swings

Extended Warm-up
Metcon
3 SETS FOR QUALITY
:30-:45 Hollow Hold or Rocks
10 V-Ups
10 Perfect Kip Swings

(No Measure)

Workout
Metcon (Time)
3 SETS FOR TIME
10 Toes to Bar
20 DBL DB Hang Power Snatch (35/20)|(20/10)
10 Toes to Bar
10 DB Renegade Rows*
10 Toes to Bar
5 DB Devil’s Press

*1 Rep = Push-Up + Row L + Row R

-Rest 1:30 b/t Sets-

(Score is Total Time)

KG DB: (15/10)|(10/7.5)