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Components

Metcon

Front Squat

Push Press

Metcon

Squat Snatch

Settings

Workout

Friday

A. CONDITIONING

Metcon (Time)

3 SETS
50/40 Cal Row
50/40 Cal Bike
50/40 Cal Ski

-Rest 5:00 b/t Sets-

(Score is Time)

B. 60:00 GPP

Warm-up

3 ROUNDS
10 Jumping Jacks
5/5 SA KB (or DB) Front Squat
5/5 SA KB (or DB) Press/Push Press
10 KB (or DB) Swings

Strength

Front Squat (3RM)

Front Squat

ON A 15:00 RUNNING CLOCK...
Build to 3RM Front Squat

-Rest as Needed-

Push Press (3RM)

Push Press

ON A 10:00 RUNNING CLOCK...
Build to 3RM Push Press

(Score is Load)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 5 MINUTES
50 Air Squat
25 Hand Release Push-ups*
50 Plate Ground to Overhead (45/25)|(25/15)

*Option for Feet Elevated on Plate

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 10 MINUTES
1 Hang Power Snatches + 1 Power Snatch

(Score is Load)

Squat Snatch (EVERY :30 x 20 SETS )

Squat Snatch

EVERY :30 x 20 SETS
1 Squat Snatch

(Score is Load)

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