10/09/2020

Warm-up
Warm-up
Warm-Up
4 Rounds x
20-30 sec Gymnastics Plank
7 Ring Row
7 Narrow Push Ups
+
3 Rounds x
10 Banded Pull Overs
10 Banded Rows (Seated)
10 Hollow Rocks
Metcon
8 min x
30 sec on/60 sec off
Banded Pull Throughs/MU Pull Throughs

Weightlifting
Pick either Power Snatch or Power Clean and Jerk for this portion
Power Snatch (5 Reps EMOM x 10; same across)
Power Clean + Push Jerk (5 Reps EMOM x 10; same across)

Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
8 Deadlift @ 275/165
12 Bar-Facing Burpees
16 Handstand Push Ups
20 Toes to Bar

– scaled version would be Hand Release Push Ups, AbMat Sit Ups, Lighter Weight