170518
Warm-up
Warm-up
coach led
Strength
Front Squat (1-1-1-1-1)
Metcon
Metcon (Time)
for time:
20 bar muscle ups
20 snatches (55%)
20 front rack lunges
20 hspu
20 bar muscle ups
20 snatches (55%)
20 front rack lunges
20 hspu
12 minute cap
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
15 db snatches (35/25)
15 sit-ups
15 double unders
15 db snatches (35/25)
15 sit-ups
15 double unders
Mobility and Recovery
Start at 60% and build.