Announcement
Happy Birthday Katie Steigerwalt!!
Workout – Metcon (Time)
For Time:
18 Dumbbell Thrusters (50s/35s)
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters
TARGET SCORE
Target time: 9-11 minutes
Time cap: 12 minutes
Scaling Option
For Time:
18 Wall Ball Thrusters (light)
300m Row
15 Wall Ball Thrusters
300m Row
12 Wall Ball Thrusters
300m Row
9 Wall Ball Thrusters
300m Row
6 Wall Ball Thrusters
300m Row
3 Wall Ball Thrusters
Strength – Snatch (3×2)
COMPLEX
Snatch Deadlift to below the knee + Snatch:
(1+1) x 3 sets @ 80-87% 1RM Snatch
*Rest 60-90 seconds between sets*
Strength – Snatch Grip Deadlift (3×3)
Snatch deficit deadlift:
3×3 @ 105% of best snatch
*Rest 60-90 seconds between sets*
Accessory – Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)
* If time permits