07/14/2020

Barbell Complex I
6 Reps Each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good morning
Bent-over Row
Metcon (Weight)
3 Position Snatch:
1 Hi Hang Snatch +
1 Hang Snatch +
1 Below the Knee Snatch
– keep weight light to medium and build skill
Snatch (10 min to build to a heavy single)
Metcon (Time)
"Meltdown – V1"
For Time:
Row 1000m
70/60 Cal Assault Bike
50 Burpees
30 Snatch – 135/95 (65% of your heavy single)
10 Rope Climb or 1 mile run

For larger classes, you can pick to start at the top and work down to the bottom or the bottom and work up to the top.
Metcon (Time)
"Meltdown – V2"
For Time
10 Rope Climb or 1 mile run
30 Snatch – 315/95 or 65%
50 Burpees
70/60 Cal Bike
Row 1000m

For larger classes, you can pick to start at the top and work down to the bottom or the bottom and work up to the top.