01/21/2020

Warm-up
Warm-Up
Row 500m or Bike 2 min
+
2-3 rounds
6 Reps Each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good Morning
Bentover Row
+
40 Alt. DB Snatch
Power Snatch (7 x 3; building)
Metcon (Time)
7 Rounds for Time:
10 Strict Pull Ups
15 Push Ups
20 AbMat Sit Ups
Metcon (AMRAP – Rounds)
EMOM x 10
10 Upright Row
10 Strict Press

Guys: 45-85#
Girls: 35-65#

Remember this one? Shoulders, boom.