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Components

Metcon

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Workout

Sunday Funday

Warm-up

1 ROUND...
10 Groiners
10 Bootstraps
10 Thoracic Rotations/Side

-into-

AMRAP x 6 MINUTES
10 PVC Pass Thrus
10 Box Step Ups
10 BB Goodmornings
10 Up Downs

Extended Warm-up

3 SETS FOR QUALITY*
5-7 Down + Finish
5-7 Elbows High + Outside
5-7 Muscle Snatch
5-7 Snatch Drops
5-7 Hang Snatch

*With PVC or Empty Barbell

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)

-Rest 2:00-

6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)

(Score is Time)

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