210308

Warm-up
Warm-up
2 rounds, not for time of:
50 double unders or single unders
10 good mornings, empty bar
7 inchworm push-ups
12 jumping air squats
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

Metcon Rx
Ellen (Time)
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

No dumbbells? Do…
3 rounds for time of:
20 Burpees
21 Power Snatches, 95/65 lbs
12 Thrusters, 95/65 lbs

Super Fitness Robot time:
9:30 or less.

More Likely time:
15:30 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
Metcon
3 rounds for time of:
15 Burpees
21 Dumbbell Power Snatches, 35/25 lbs
12 Dumbbell Thrusters, 35/25 lbs

Use a single dumbbell on the snatches and a pair for the thrusters.

No dumbbells? Do…
3 rounds for time of:
15 Burpees
21 Power Snatches, 75/55 lbs
12 Thrusters, 75/55 lbs

No Equipment Workout
Metcon
3 rounds for time of:
20 Air Squats
10 Burpees
20 Air Squats
10 Burpees