Workout – Metcon (Time)
RED, WHITE, AND BLUE
5 rounds
60 Double Unders
15 Hang Clean and Jerk (75/55)
100ft Walking Lunge
TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes
Scaling Option
5 rounds
50 Single Unders
12 Alternating Dumbbell Hang Clean and Jerk (light)
20 Alternating Box Step Ups
Strength – Squat Snatch (1×1)
Squat Snatch:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
Accessory – Warm-up (No Measure)
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
* If time permits
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