Warm Up 56 (No Measure)
Run 400m
12 Walking lunges
12 Cossack lunges
12 PVC Good Mornings
12 Clam Shells
12 Scap Pull Ups
12 Scap Push Ups
+
5 Bent Over Plate Drop
Gymnastics EMOM
EMOM for 12 minutes:
Min 1: 8 1 leg RDL
Min 2: 8 bent over DB rows
Min 3: 8 floor press
use DB or KB
Metcon (Time)
6 rounds:
10 Snatch (Power or Squat) @ 115/80 (2 sets of 5)
10 burpees
rest 1 minute
*18 min time cap*
You must be able to perform 5 reps at a time for the snatch. If you can’t you must reduce the weight on the barbell. When you break your snatches up don’t walk away from the bar but stay close. Take a few deep breaths and get right back at it.
Scale 1:
@ 95/65
Scale 2:
8 SDHP @ 75/55
8 burpees