April 9, 2017

A:Warm Up
3 Rounds:
30 sec Med Ball squats
30 Sec Jumping jacks
30 Med Ball thruster
30 sec face down swimmers
30 sec Wall Balls
30 sec PVC Passes

Mobility
10 BB good morning + Squat
10 Wall Squats
90 sec Overhead Squats

B: Metcon (Weight)
Alternating EMOM x 16 :
Min 1: 3 Heavy Power Snatches
Min 2: 6 High Box Jumps
Min 3: 9 Cal Row HARD
Min 4: REST and change weights.
This is a warmup/skill piece leading into our partner workout today. Focus on sound mechanics and don't add weight if form isnt dialed in.

C: Metcon (Time)
Teams of 2 Complete (Split anyway you want):
Row 2K
50 Hang Power Snatches @ 75/55
50 Thrusters
Row 1K
30 Hang Power Snatches @ 95/65
30 Thrusters
Row 500m
10 Hang Power Snatches @ 115/75
10 Thrusters
Above is RX.
RX+ is:
95/65
115/75
135/95
Scale as needed but ensure that the weight increases as the workout goes on.