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Components

Metcon

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Workout

Saturday

Warm-up

2 ROUNDS
5 Slam Ball Deadlifts + 5 Slam Ball Ground to Overhead
5 PVC Pass Thrus + 5/5 PVC Around the Worlds
5 Med. Ball Front Squats + 5 Med. Ball Push Press to target
5/5 Moose Antlers

Into …

2 ROUNDS
6 PVC Behind the Neck Push Press
8 Slam Balls
10 Jumping Power Squats*
12 Wall Balls

*Feet start under the hips, jump and land in a squat stance with hips back, above parallel.

Strength

Metcon (Weight)

5 SETS*
1 Hang Power Snatch w/ :02 Pause @ Above the Knee
+
2 Hang Power Snatch

*Build to a Moderate weight.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

1. AMRAP x 10 MINUTES
6 Hang Power Snatches (95/65)|(65/45)
9 Slam Balls (20/10)
12 Wall Balls (20/14)|(14/10)

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (AMRAP - Rounds and Reps)

2. AMRAP x 5 MINUTES
3 Hang Power Snatches (115/75)|(75/55)
5 Slam Balls
7 Wall Balls

(Score is Rounds + Reps)

KG BB1: (42.5/30)|(30/20)
KG BB2: (50/35)|(35/25)
KG SB: (10/5)
KG WB: (9/6)|(6/5)

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