Sunday, August 21
Warm-up
Warm-up
AMRAP X 6
10 MB Ground to Overhead
10 PVC Pass Throughs
20 Lateral Hops over PVC Pipe
10 MB Ground to Overhead
10 PVC Pass Throughs
20 Lateral Hops over PVC Pipe
Weightlifting
Hang Power Snatch (8×2)
Metcon
« Optimus Prime » (Time)
For Time
3 SETS
21 Wall Balls (20/14lb)(9/6kg)
15 Up-Downs Over the Bar
9 Power Snatch (95/65lb)(43/29kg)
-Rest 1 min b/w sets-
3 SETS
21 Wall Balls (20/14lb)(9/6kg)
15 Up-Downs Over the Bar
9 Power Snatch (95/65lb)(43/29kg)
-Rest 1 min b/w sets-
13 MIN CAP
LEVEL UP OPPORTUNITY: 115/75 (Strength Focus)
Cool Down
1:00 Downdog Hold
1:30 Hands on Wall Prison Stretch
1:30 Hands on Wall Prison Stretch
2 Hang Power Snatch (Start light-moderate and build to heavy)