Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
then;
2 Sets of
5 Deadlift
5 Clean Shrug
5 Elbow Rotations
5 Strict Press
5 Good Mornings
5 Back Squat
Metcon (Weight)
5 Sets of:
Snatch Balance + OHS 3 + 3
High Pull + Muscle Snatch 3 + 3
Slow Motion Snatch 3
Metcon (2 Rounds for reps)
AMRAP 7 Min:
2, 4, 6, 8, 10…
Pull Ups/Table Rows/DB or BB Row
Inch Worm (With or without Push Up)
Rest 3 Min
AMRAP 7 Min:
2, 4, 6, 8, 10…
DB OH Squat (Single or Double)
V-Ups
*score is total number of reps. Here’s some math.
If you complete the round of:
8 = 40 reps
10 = 60 reps
12 = 84 reps
14 = 112 reps
16 = 144 reps
18 = 180 reps
20 = 220 reps