Workout – Metcon (Time)
Teams of 2
7 Rounds
177m Run (together)
6 Rope Climbs (15ft)
TARGET SCORE
Target time: 13-15 minutes
Time cap: 16 minutes
Individual Option
7 Rounds
177m Run
3 Rope Climbs (15ft)
Strength – Muscle Snatch (1×1)
Muscle Snatch:
Work to a Heavy Single in 12-15 min.
* After each muscle snatch perform 1 Overhead Squat to prepare for the next Movement Prep which also includes a heavy single Overhead Squat in the same 12-15 minutes *
Strength – Overhead Squat (1×1)
Overhead Squat:
Work to a Heavy Single in 12-15 minutes (Same 12-15 minutes as Muscle Snatch)
* Heavy Muscle snatch should only take 5-6 minutes and then you will have the remaining time. *
Accessory – Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
* If time permits
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