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Warm up: (10 min cap)

2 Rounds

10/8 ABC

10 leg swings each direction

20 KBS

Strength:

Thruster

3 rep max

  • from the ground.  You only have to clean the first rep.  A power clean to a thruster is acceptable but frowned upon!  😉
  • 15 min time cap

Metcon:

EMOM 18

Minute 1: 5 Power Snatch 95/63#

Minute 2: 40 Double Under

Minute 3: 10 Push-up

  • RX+ 50 DU’s and 15 Push-up
  • Beginners scale Power Snatch to 12-15 KBS

Ca$h Out:

3 Rounds

20 Alternating Single Leg V-up

:30 Plank (advanced add weight)