January 23, 2017

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