04/14/2021

Warm-up
Warm-Up:
5 min Hip Mobility – feel free to do any extra prior to class
+
3 min PVC pipe shoulder movement
+
3 Rounds x
6 Reps Each
Upright Row
Behind the Neck Squat and Press
Muscle Snatch
Overhead Squat
Good Morning
Bentover Row
Metcon (Time)
For Time:
9-7-5-3-1
Snatch @ 135/85
12 Ring Dips

Rx+: Squat Snatch
Rx: Any Snatch
Scaled: Scale weight as needed, Hand-Release Push Ups

Have fun and try to do the squat snatch at a weight that works for you!
Metcon (Weight)
Strength:
Primary – Overhead Squat
5×5; all heavy, record heaviest weight

Secondary:
4x
Max Reps Bench Press @ 70-80%
25 GHD or AbMat Sit Ups

Tertiary:
4x
10-12 DB Strict Press
10-15 KB Pike Crunch

4x
12-15 Heavy KB or Barbell Jump Shrug
12-15 Lateral Delt Raise
12-15 Push Ups

Metcon
Conditioning
Primary:
EMOM x 15
Min 1: Bike Avg Cal on Assault Bike from 8 min test
Min 2: 1 Round of Cindy (5 Pull Ups/10 Push Ups/15 Air Squats)
Min 3: 15 Burpees

Secondary:
10 min AMRAP
200m Run
20 Box Step Overs w/ DBs

Tertiary:
Tabata Hollow Rocks
– 8 x 20 on / 10 off