Warm Up 139 (No Measure)
4 RNFT:
200m Row
10 Plate Flips
5 Behind he neck snatch grip Push Press
+
20 Duck Walk (forward and back)
Metcon (Weight)
30 TGU @ 53/35
-switch every 5
Scale weight as needed. Use a DB if technique requires it.
This isn’t for time. You should be able to do at least 10 reps at a time.
This is about going slow and controlled. You want it to take as long as possible.
Metcon (Time)
3 x 3 Rounds for time
10 Thrusters @ 95/65
10/8 Cal Row
Rest 3 Min between sets of 3 rounds.
**18 Min Time Cap**
Working sets should take us no more than 4 minutes.
Scale 1:
8 @ 75/55
8/6 Cal Row
Scale 2:
8 @ 55/35
6/5 Cal Row