Monday
Warm-up
Warm-up
2 ROUNDS
30 Mountain Climbers
15 PVC Pass Through
7 Cuban Press
5 PVC OHS
30 Mountain Climbers
15 PVC Pass Through
7 Cuban Press
5 PVC OHS
Extended Warm-up
Metcon
FOR QUALITY
200m Nasal Breathing Only Jog
10 Behind Neck Wide Grip Press
200m Nasal Breathing Only Jog
10 Behind Neck Wide Grip Push Press
200m Nasal Breathing Only Jog
10 Heaving Power Snatch Balance
200m Nasal Breathing Only Jog
10 Behind Neck Wide Grip Press
200m Nasal Breathing Only Jog
10 Behind Neck Wide Grip Push Press
200m Nasal Breathing Only Jog
10 Heaving Power Snatch Balance
(No Measure)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Power Snatch (135/95)|(95/65)
400m Run
10 Power Snatch (135/95)|(95/65)
400m Run
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Optional Finisher
Metcon (AMRAP – Reps)
4 ROUNDS FOR REPS*
:30 Plate Hollow Flutters
:30 Plate Gun Hold
:30 Plate Hollow Flutters
:30 Plate Gun Hold
*Must be done without setting the plate down at all.
Hold Plate at Extension Over Chest.
(Score is Reps)
