Warm-up (No Measure)
Cardio: 3-5 Min
Mobility: 1-2 Min
Then:
5 Snatch Grip RDL
5 Snatch Grip Row
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat
5 Tall Snatch
Snatch (20 @ 75% AFAP)
You will perform 20 Squat Snatches AFAP (as fast as possible). Make every repettion the same.
Metcon (Time)
20-25-30-25-20
Wall Ball @ 20/14
*10 BBJO @ 24/20 between each set
**15 Min TIme Cap**
Wall Balls need to be unbroken, or as close to unbroken, as possible. BBJO should be used as recovery and done with pace.
Scale 1:
15-20-25-20-15
8 BBJO
Scale 2:
15-20-25-20-15 @ 14/10
6 BBJO @ 20/16″
Metcon (No Measure)
Cool Down:
2 Rnds of 30 Sec per side (or more…)
Couch Stretch
Box Pigeon Pose