Strength
Back Squat
3 – 3 – 3 – 3
METCON
18 Pistol squat Buy In
then
9 – 6 – 3
Snatch Squat (115/75)
Burpee Bar MU
18 Pistol Squat Buy Out
Tag you lift (AMRAP – Reps)
Teams of Two:
P1 works for 30s then P2 works for 30s moving through the following movements:
#1: Snatch (115/75)Rx (75/50)Sc
#2: Clean & Jerk
#3: Clean
#4: S2O
#5: Front Squat
20min AMRAP
40 Wallballs
10 Burpees
30 OH DB Lunge (55/35) (one dumbbell-Alternating Legs & Switch Arms as needed)
10 Burpees
20 T2B
10 Burpees
10 One Arm DB Clusters Each Arm
10 Burpees
Core Finisher
2 rounds for time
30 V-Ups
30 second plank hold
30 butterfly situps
30 second plank hold
