210311
Warm-up
Warm-up
2 rounds, not for time of:
15 jumping air squats
2 Turkish get-ups, L arm (you choose loading)
2 Turkish get-ups, R arm (you choose loading)
1x Burgener warm-up with empty bar
15 jumping air squats
2 Turkish get-ups, L arm (you choose loading)
2 Turkish get-ups, R arm (you choose loading)
1x Burgener warm-up with empty bar
The Burgener warm-up
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch
Metcon Rx
Metcon (Time)
50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Russian Kettlebell Swing, 53/35 lbs
Wall Ball, 20/14 lbs
Russian Kettlebell Swing, 53/35 lbs
Metcon Scaled
Metcon
50-40-30-20-10 reps, for time of:
Wall Ball, 14/10 lbs
Russian Kettlebell Swing, 35/25 lbs
Wall Ball, 14/10 lbs
Russian Kettlebell Swing, 35/25 lbs
No Equipment Workout
Metcon
50-40-30-20-10 reps, for time of:
Jumping Air Squat
Glute Bridge
Jumping Air Squat
Glute Bridge
14:00 or less.
More Likely time:
18:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.