Warm Up 32 (No Measure)
2 RNFT:
Duck Walks (12 steps forward and 12 steps back)
12 Sampson Lunges
12 Beat Swings
12 PVC Pass Throughs
+
2 RNFT:
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)
Snatch (8 Rounds every 90 Sec x 4)
4 Squat Snatch @ 55-60% every 90 seconds for 8 rounds. These are TNG. If you need to lower you %’s below 55 or perform power snatch due to technique then that is encouraged.
Metcon (6 Rounds for reps)
6 Rounds for Reps
1 Min Max Cal Bike/Row
1 Min Max BBJO @ 24/20″
1 Min Rest
There is no real strategy here, just don’t go too fast to start. If sharing a machine with others we have to be coming off with at least 10 sec transition.
Scale 1:
20/16″