A. Warm Up
Run 2 laps Jump Rope 2 minutes Then, EMOM: M1: 10 PVC Passes M2: 10 Slow overhead Squats with PVC M3: Grab Barbell, 10 BTN presses + 5 overhead squats M4: 10 Snatch Deadlifts M5: 5 Snatch High pulls + 5 muscle snatches M6: 5 Power Snatch + 5 Squat snatches With remaining time in a 15 minute window, warm up snatch to 80% B. Snatch (8 x 1 @ 80%) Perform as an EMOM C. Metcon (Weight) Every 90s x 5: 1 Power Clean 2 Split Jerks Use 75% of max clean and jerk if known. D. Metcon (5 Rounds For Reps) 2 minute AMRAP: RX+ 4 Strict HSPU 6 Toes to bar 8 Burpees 10 Chest to Bar 12 Hand Release Pushups RX 4 HSPU 6 Toes to bar 8 Burpees 10 Regular Pullups 12 Hand release pushups Scale 8 Pushups 8 hanging leg raises 8 burpees 8 ring rows 8 Pushups Rest 1 minutes and repeat for a total of 5 rounds.
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July 2020
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