Metcon: 20 min
3 Rounds
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)
Scaled:
3 Rounds
35 Wall Balls (20/14)
35 Burpee Box Jump Overs (24/20)
Strength:
2 Squat Clean @ 60-65%
2 Squat Clean @ 65-70%
1 Squat Clean @ 70-75%
2 Squat Clean @ 65-70%
2 Squat Clean @ 70-75%
1 Squat Clean @ 75-80%
1 Squat Clean @ 80-85%
1 Squat Clean @ 85-90%
1 Squat Clean @ 90-95%
1 Squat Clean @ 95-100%
1 Squat Clean @ 100-100+%
*Based off of 1RM Clean.
**Rest 2 minutes between sets.
Snatch Pull
3 Sets
3 Snatch Pull @110-115% 1RM Snatch
*Done as singles.
**Rest as needed between sets.
Barbell Single Leg RDL + Banded Weighted Glute bridges
3 Sets
10 Barbell Single Leg RDL (each side) @ 8/10RPE
10 Weighted Banded Glute Bridge @ 8-9/10RPE
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