Sunday
Warm-up
Warm-up
AMRAP x 5 MINUTES
5 PVC Passes (shrug up through middle)
5 Wide Grip PVC Thrusters (behind neck)
5 Up-Down w/ Tall Jump
5 Tuck-Ups or Sit-Ups
5 PVC Passes (shrug up through middle)
5 Wide Grip PVC Thrusters (behind neck)
5 Up-Down w/ Tall Jump
5 Tuck-Ups or Sit-Ups
Strength
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Hang Power Snatch*
Build to a Moderate 5-Rep Hang Power Snatch*
*Goal is a weight that can be cycled with perfect mechanics. Do not push into "Heavy" range.
(Score is Weight)
Workout
M80 (Time)
FOR TIME
50 Wall Balls (20/14)|(14/10)
50 Toes to Bar
50 Hang Power Snatch (95/65)|(65/45)
30 Wall Balls
30 Toes to Bar
30 Hang Power Snatch
50 Wall Balls (20/14)|(14/10)
50 Toes to Bar
50 Hang Power Snatch (95/65)|(65/45)
30 Wall Balls
30 Toes to Bar
30 Hang Power Snatch
(Score is Time)
KG WB: (9/6)|(6/5)
KG BB: (42.5/30)|(30/20)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
100 Wall Balls (20/14)|(14/10)
100 Toes to Bar
100 Hang Power Snatch (95/65)|(65/45)
60 Wall Balls
60 Toes to Bar
60 Hang Power Snatch
FOR TIME
100 Wall Balls (20/14)|(14/10)
100 Toes to Bar
100 Hang Power Snatch (95/65)|(65/45)
60 Wall Balls
60 Toes to Bar
60 Hang Power Snatch
*The Wall Ball never touches the ground or passes the waist throughout the workout. P1 works while P2 rests or holds the Wall Ball above the waist.
**Both partners perform a 15 Up-Down penalty each time the ball touches the ground.
(Score is Time)
KG WB: (9/6)|(6/5)
KG BB: (42.5/30)|(30/20)
