200918

Warm-up
Warm-up

Metcon Rx
Squat Snatch (1-1-1-1-1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
90% or higher of 1RM squat snatch.

More Likely load:
70% or higher of 1RM squat snatch.
(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
Hang Squat Snatch (1-1-1-1-1-1-1)

No Equipment Workout
Metcon
For quality:
Broad Jump, 100 m
100 Glute Bridges

Cool Down
Warm-up
Frog Stretch
Hold 1-2 mins.

Lacrosse Ball Trap Stretch
1-2 mins per side.