Strength – Squat Snatch (10×3)
3 Squat Snatch x 10 sets @70% of 1RM Snatch
* Complete a set every minute (10 minutes) *
Workout – Metcon (AMRAP – Rounds and Reps)
RUDOLPH
Teams of 2
15 min AMRAP
15/12 Calorie Row
15 Deficit Push Ups (4in/2in)
* Rower is always occupied *
* Scored by total pushups by team
TARGET SCORE
Target number of Reps: 100 reps +
Minimum number of reps before scaling: 75 reps
SCALED OPTION
Teams of 2
15 min AMRAP
12/10 Calorie Row
12 Bar Push Ups (OR Knee Push Ups)
Mobility – Warm-up (No Measure)
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
* If time permits