10/15/2020

Warm-up
Barbell Complex I
6 Reps Each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good morning
Bent-over Row

Weightlifting
Pick EITHER Snatch or Clean; both are squat today
Squat Snatch (15 min to build to a heavy 3-rep Snatch)
Squat Clean (15 min to build to a heavy 3-rep)

Metcon
Metcon (Time)
RX+
7 Rounds for Time:
7 Deadlift @ 275/175
5 Muscle Ups
13 Burpees

RX:
7 Rounds for Time:
13 Deadlift @ 205/145
13 Toes to Bar
13 DB Push Press 50/35
13 Burpees

Scaled:
13 Deadlift @ 155/105
13 Knee Raises or AbMat Sit Ups
13 DB Push Press – 35/20
13 Burpees