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
+
3 RNFT:
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