1 min hold each Pigeon/ lizard 10 inch worm to press up 5 skin the cat 100’ burpee broad jump 800m jog
Metcon (AMRAP - Reps)
Three sets of: 60 seconds of Max Calorie Assault Bike 60 seconds of Max Toes-to-Bar 60 seconds of Max Burpee Box Jump-Overs (24″/20″) 60 seconds of Max Double Unders 60 seconds of Max Calorie Row 60 seconds of Max Dumbbell Thrusters (55/35 lbs) Rest 4 minutes
Compare total overall reps to last week, and let’s see what happens when we take out the 30 second rest period but increase your rest after each set.
1 set of 10 pass throughs 10 around the world 15 OHS 16 OH walking lunge
Snatch warm up
Every 2 minutes, for 14 minutes (7 sets) of: Snatch Deadlift + Snatch from 2″ Below the Knee
Keep the snatch deadlift slow and controlled – I want to see a 3-4 second smooth ascent, paying attention to your weight distribution and positioning throughout the ascent to the hips; then back the barbell down to 2″ below the knee and pause for a count of "one one-thousand" and snatch. Build to today’s heavy over the course of the seven sets, but do not deviate from the tempo prescription.
20 min cap
Metcon (AMRAP - Rounds and Reps)
Four Rounds for time of: 500 Meter Row *Front Squat* 15 Bar-Facing Burpee 18 C2B Pull ups