Tuesday August 13, 2019

Warm Up 77 (No Measure)

Length of Gym
x4 Run
x2 Bear Walk
x1 Lunge
x1 Burpee Broad Jump
15 Ring Rows
30 Sec KB Goblet Squat Pose
30 Sec Crab Pose

Snatch Complex (9-9-9-9-9)

5 Sets to hit a heavy complex of:
3 Snatch Deadlift
3 Snatch High Pulls
3 Hang Squat Snatch

Metcon (Time)

4 RFT:
15 C2B
10 Box Jump over box @24/20″
1 Min Row/Bike for Max Cal
1 Min Rest
**16 Min Time Cap**

C2B should be unbroken. You jump over and clear the entire box. If you can’t jump over the box you can perform box jumps overs. Even consider using a plate to jump over for scaling.

Scale 1:
Pull Ups

Scale 2:
Modified Pull Ups
Low box or plate