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Components

Metcon

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Workout

Monday

Warm-up

2 ROUNDS
10 Jumping Jacks
8 Up-Downs
6 Groiners

Into…

2 ROUNDS
8 PVC Pass Throughs
6 PVC Back Squat*
4 Burpees Over PVC

*Second round perform PVC OHS

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK...
Build to a Light-Moderate complex of:

1 Power Snatch
+
1 Snatch Balance
+
1 Overhead Squat

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
4 ROUNDS
5 Power Snatch (155/105)|(115/75)
3 Burpees Over the Bar

Immediately Into...

6 ROUNDS
3 Power Snatch
5 Burpees Over the Bar

(Score is Time)

KG BB: (70/55)|(50/35)

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