Wednesday, May 31
Warm-Up
AMRAP X 6
10 MB Ground to Overhead
10 PVC Pass Throughs
20 Lateral Hops over PVC Pipe
Weightlifting
Snatch Complex (Snatch Complex x 3
2 Snatch Pull + 1 Snatch + 2 Hang Power Snatch
)
2 Snatch Pull + 1 Snatch + 2 Hang Power Snatch
)
Metcon
« Optimus Prime » (Time)
For Time
3 SETS
21 Wall Balls (20/14lb)(10/5kg)
15 Up-Downs Over the Bar
9 Power Snatch (95/65lb)(45/30kg)
-Rest 1 min b/w sets-
3 SETS
21 Wall Balls (20/14lb)(10/5kg)
15 Up-Downs Over the Bar
9 Power Snatch (95/65lb)(45/30kg)
-Rest 1 min b/w sets-
13 MIN CAP
LEVEL UP OPPORTUNITY: Burpees for Up-Downs (Conditioning Focus)
Cooldown
1:00 Downdog Hold
1:00 Hands on Wall Prison Stretch
(Last seen 12/11/22)