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Strength and Conditioning
Strength: Power Snatch + Hang Snatch
3x(1+2)
*build to a challenging weight and repeat 3 times
*20 min

Metcon: EMOM 16
Min. 1) 12/9 Cal Row
Min. 2) 15 Wall Balls 20/14
Min. 3) Max Effort Push-up
Min. 4) Rest
*RX+ is 15/12 Cal Row
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Cardio Core 6pm
0-10 min
3 Rounds
30 DB Lunges 25/15
20 Wall Balls 20/14
10 Box Jumps 24/20″

12-22 min
3 Rounds
30 Plate Sit-Ups 25/15
20 Cal Row
10 Box Jumps 24/20″

24-36 min
3 Rounds
30 Al. DB Snatches 25/15
20 Front Squats 25/15
10 Box Jumps 24/20″
RX+ 35/25#