29 Sept 20

Metcon (AMRAP – Reps)
Warm-Up

400M Run
10 Burpees
500M Row
10 Burpees

(Everyone MUST do BOTH…wipe down Rower after use)

Then BB warm up w/ Coach

Snatch (1RM Snatch)
Metcon (AMRAP – Rounds and Reps)
“Open 14.1”
AMRAP10

30 Double-Unders
15 Power Snatches (75,55)*

* A good guide for modifying is 50% of your current 1RM you set today 🙂

From Home
Metcon (Time)
“Pipe Down” from CompTrain
21-15-9

Double DB Power Cleans (50’s/35’s)
Hand Release Push-ups

Directly Into…

21-15-9
Double DB Push Press (50’s/35’s)
Weighted Sit-ups (50/35)

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