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Components

Metcon

Settings

Workout

Friday

Warm-up

3:00 On Bike or Row, Gradually increasing effort
Then…

3-4 ROUNDS w/ Light DB (focus on solid movement)
7 DBL DB Snatch
5 Scap Pull-ups
7 DB Up-Downs
5 Should Driven Kips
7 DB Up-Down to OH (as you come up snatch DB from ground to OH)
5 Pull-ups or 5 Ring Rows

Skill

ON A 10:00 RUNNING CLOCK...
Skill Prep for Workout

Workout

Metcon (AMRAP - Rounds and Reps)

WZA ONLINE QUALIFIER
Week 1

AMRAP x 16 MINUTES
40 Alt. DB Snatch (50/35)|(35/20)
40 Pull-ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Press
20 Bar Muscle Up

Alternate Version...

AMRAP x 16 MINUTES
40 Alt DB Snatches (35/20)
40 Jumping Pull-ups
30 DB Burpees
30 Ring Rows
20 Devil Presses
20 Pull-Ups

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, August 23, 2019

Male Clients