201123

Warm-up
Warm-up
2 rounds, not for time of:
50 double unders
8 glute bridges
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
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

*Power Snatches

Super Fitness Robot time:
3:00 or less

More Likely time:
5:30.
(consider scaling if this seems unrealistic)

Metcon Scaled
Metcon
30 Snatches, 95/65 lbs