A: Warm Up
00:00-15:00 3 Lap Jog 10 Walking Lunges 20 Air Squats 10 PVC Passes 20 Situps 10 Burpees With remaining time, begin warming up back squat B: Back Squat (6,4,2,6,4,2) 15:00-33:00 Second wave heavier than first Every 3 minutes for 18 C: Metcon (No Measure) 8-10 minutes to warm up and decide on weight for part D. D: Metcon (AMRAP - Reps) 10 Minute EMOM: M1: 6 Box Jumps + 2 Snatches M2: 6 Burpees + 2 Snatches M3: 6 Box Jumps + 2 Snatches M4: 6 Burpees + 4 Thrusters M5: 6 Box Jumps + 4 Thrusters M6: 6 Burpees + 4 Thrusters M7: 6 Box Jumps + 6 Cleans M8: 6 Burpees + 6 Cleans M9: 6 Box Jumps + 6 Cleans M10: 6 Burpees + AMRAP Cleans 40:00-50:00 Score is the total number of reps you completed (Minutes 1-9=36) multiplied by the weight you selected. Example: Pao selects 200lbs and successfully finishes all sets and on the last set he hits 9 cleans. His score is: 45 reps x 200=9000
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July 2020
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