Wednesday April 3, 2019

Warm Up 167 (No Measure)

2 RNFT:

90 Sec Row/Run/Bike/Skip

3/3 Rope Pull Ups

5/5 KB Windmills

5/5 single KB Press

5 Burpee

Metcon (No Measure)

Rope Climb

EMOM 10 Min

Odd: 4 jump and foot clamp

Even: 2 Rope Climbs
This is all for practice.

Metcon (Time)

All for Time:

2 Rnds:

15 Hang Power Snatch @ 95/65

50′ DB OH Walking Lunge @ 50/35

Rest 2 Min

2 Rnds:

15 OHS @ 95/65

15 BFB
**18 Min Time Cap**

Scale 1:

12 Reps

@ 75/55

Scale 2:

DB Snatch

Front Squats

12 Reps