Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Chin-Up Grip Scap Pull-Ups
8/8 DB Swings
6 Medball Front Squats
6 Medball Push Press
Skill
Metcon (No Measure)
4 SETS ON A 12:00 RUNNING CLOCK
5-7 Strict Knees to Chest
:30 L-Hang or Tuck-Hang on Bar
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
10 Alt. DB Hang Split Snatch (50/35)|(35/20)*
15 Knees to Elbow
20 Wall Balls
*Arms alternate each rep, athlete can choose which leg to split.
(Score is Rounds + Reps)
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