Warm-up
3 Rounds
1:00 Row
10 Empty Bar Good Mornings
10 Snatch Grip Bent Over Row
10 Snatch Grip Behind the Neck Press
10 Back Squats
then…
Snatch Progressions
Weightlifting
Snatch (2,2,2,2,2,1,1,1,1,1)
10 min EMOM
*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch
Metcon
Metcon (Time)
Every 2 minutes including 3, 2, 1 GO! until 100/80 calories are completed:
10 Burpee Box Jump-Overs (24/20)
Max Cal Bike
*20 min cap
