Monday
Warm-up
Warm-up
AMRAP x 6 MINUTES
9/6 Cal Bike
6/6 SA KB Swing
6/6 SA KB Press
9 Single Ring Ring Rows
9/6 Cal Bike
6/6 SA KB Swing
6/6 SA KB Press
9 Single Ring Ring Rows
Skill
Metcon
ON A 8:00 RUNNING CLOCK…
KB Snatch Progression
KB Snatch Progression
-SA KB Deadlift
-SA KB Upright Row
-KB Snatch Transition
-KB Snatch
into…
ON A 8:00 RUNNING CLOCK…
J-Technique Review Rope Climb
-Clamp Seated on Box
-Clamp and Stand from Box
-Hanging Knee Pull
-Jump, Clamp, Knee Pull, Stand
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch (53/35)|(35/26)*
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch (53/35)|(35/26)*
-Rest 1:00-
AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch
*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.
**Pick up where you left off on the second AMRAP.
(Score is Rounds + Reps)
KB KG: (24/16)|(16/12)
