Warm Up 113 (No Measure)
Every 12 Sec for 30 Reps
1 Burpee + 1 Push Up + 1 Tuck Jump
+
2 RNFT:
10 Leg swing R
10 Leg Swing L
10 Backward Lunge
Back Rack Lunge (5×12)
-This is a forward stepping lunge for 12 reps total, 6/leg.
-Clean weight or use a rack if too heavy.
Metcon (Time)
2 RFT:
10 Power Snatch @ 105/75
5 Box Jump @ 30/24
10 Power Clean @ 155/110
5 Box Jump @ 30/24
10 Wall Ball @ 30/20
5 Box Jump @ 30/24
10 KBS @ 70/53
5 Box Jump @ 30/24
Rest 3 min
*17 min time cap*
-This workout is about speed of movements, not power.
-Only use one bar.
Scale 1:
95/65
27/22
135/95
20/16
53/35
Scale 2:
75/55
24/20
95/65
16/12
45/25
Metcon (No Measure)
Tabata x2 (Alt movements)
Abmat Sit Ups
Hollo Body Hold
