Cardio Core at 9am, Strength and Conditioning at 10am!
Warm up: 2 Rounds (10 minute time cap)
30-50 Double Under
15 Air Squat
:30 Mountain Climbers
Metcon: Get as far as possible in 35 minutes with a partner
50 Power Snatch 115/73#
200 Wall Ball 20/14#
immediately into 42-30-18 reps of
Front Squat 115/73#
Toes to bar
- You’re going to have to do some weight changes, so be ready for that and use clips!
- Power Snatches should be touch and go. if you need to drop each one the weight is to heavy and your missing the point of the workout!! Stay in your lane!
- If you and your partner have Muscle ups and want to spice it up. Replace 42-30-18 Calories for 10-10-10 Bar Muscle ups. Or a rep range that you can both handle. See coach for scaling options
Metcon: EMOM 35
Minute 1 10/8 ABC
Minute 2: 12 Front Squat 75/53#
Minute 3: 12 Burpee
Minute 4: 100m run (gate)
Minute 5: 15 AB mat sit ups
Minute 6 30 Double Unders
Minute 7 Rest