WarmUp
Coach’s Choice
Strength
Power Snatch + Squat Snatch (6×2)
Start @ 70% and then build over the course of 6 sets
Perform 2 Set every 2 minutes
Post your scores to the Whiteboard.
Metcon (AMRAP – Reps)
Power Snatch 135/85
Ring Dips
1-2-3-4-5-6-7-8-9-10………
9min AMRAP
Scaleble Options
Level 1 – 115/75
Level 2 – 95/65
Level 3 – 85/55
Level 4 – 65/45
**you can also use the same weight that you finished your Strength word with.
Post your scores to the Whiteboard.
Metcon (Weight)
Bench Press
Find your 3 rep max.
Close Grip
Post your scores to the Whiteboard.
Then
4×5 @ 90% of 3 Rep max
Superset with
Weighted Pull-ups – go heavier than last week.
4×5