20 Jun 20

Metcon (Time)
30 min time cap
Partner WOD, share reps fairly evenly
5 RFT

50 Cal Row (40/30 Cal AB)
40 Wall Balls (30,20)
30 AMSUs
20 Burpees
10 C2BPUs/ PUs/ Ring Rows

Weightlifting
Metcon (Time)
10 min time cap

3 Rnds
250M Row
10 Front Squats (ELBOWS UP)
10 SOTTS press (sit in a deep squat, hands in a clean grip, in front of the neck and PRESS)

Metcon (Time)
5 – 10 mins

BB warm up per coach

Metcon (Weight)
3RM Low Hang Squat Clean*

* Clean starts from right below the knee, pull to get tall and then catch in your best squat position…

** New peeps can start at the waist and dip and hinge into position…More advanced peeps can pull slow from the ground, pause for 3 secs below the knee…and then lift

Split Jerk (3RM Split Jerk)
Do not add weight if your form is not A+
Check with your coach!!!

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