11/05/2020

Warm-up
Warm-up
Row 500m
+
3 Rounds x
6 Upright Row
6 BtN Squat and Press
6 Muscle Snatch
6 Overhead Squat
6 Good Morning
6 Bentover Row
+
30 DB Snatch

Weightlifting
Pick either Snatch or Clean
Snatch (3 waves; 3-2-2)
Clean (3 Waves; 3-2-1)
Clean pull + hang shrug (5 x 3 + 5-8)
Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.

Metcon
Do EITHER the Row WOD or the Assault Bike WOD today and do the other tomorrow
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
40/32 Cal Row
18 Thrusters @ 95/65
15 Toes to Bar
12 Burpees
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
30/24 Cal Assault Bike
30 Alt Reverse Lunge w/ 50/35# DB in Front Rack
60 Wall Ball