10/08/2020

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 Hang Snatch or Hang Clean (not both, silly!) Cap the WAVES at the half-hour mark and start the front squat immediately after
Hang Snatch (3 Waves of 3/2/2)
Waves:
3 @ 60-80%
2 @ 65-85%
2 @ 70-90%
– increase waves starting and build weights each wave
– record heaviest 2 rep
– only squat snatch what you need to squat
Hang Clean (3 Waves of 3/2/1)
Waves:
3 @ 65-75%
2 @ 70-90%
1 @ 75-95%
– increase waves starting and build weights each wave
– record heaviest 1 rep
– only squat clean what you need to squat clean
Front Squat (10 min to build to heavy double)
This one is for everybody!!

Accessory
Metcon
Strength Accessory:
8 Rounds x
5 Bench Press @ 70-80%
Max Unbroken Ring Pull Ups
+
5 Rounds x
10-15 Toes Through Rings
10-15 Bentover Row
Metcon (Time)
MetCon Rx+
Every 3 min x 4
5-7 Muscle Ups
30 Heavy Wall Ball
3 Muscle Ups
+
For Time:
40 Toes to Bar
40 Cal Row
40 Toes to Bar