Friday 12.30.22

Class Times:
5:30am
11:30am
4:30 & 5:30pm

WHITEBOARD/WARM UP (Min 0-12 2 Rounds)

:30 R-Arm Hang DB Snatch
:30 Lateral Hops Over DB
:30 L-Arm Hang DB Snatch
:30 DB Goblet Squats
Rest as needed

GET STRONG (Min 20-32)

Overhead Squat
In 12:00 Complete
9-6-3-3-3

GET FIT (Min 40-56)

3x AMRAP 4 / 2:00 Rest
3 Squat Snatch 185/125
9 DB Box Step Ups 24/20″ 50/35
27 Double Unders
*pick up where you leave off each AMRAP for one total score
ATHLETES NOTE
Today, Snatch technique is everything. You’re demonstrating that you can do something very complex even under a good deal of fatigue. Be smart and responsible with your weight choices based off of past experiences. We are not looking for any kind of PRs in a metcon.

COMPETITORS EXTRA

AMRAP 5:
50/40 Calorie Row (OR 36/27 Assault Bike)
Max CTB Pull Ups

– Rest 2:00 –

AMRAP 6
50/40 Calorie Row (OR 36/27 Assault Bike)
Max Rope Climbs