Announcement
Happy Birthday Josh Lewis!!
Workout – Metcon (AMRAP – Rounds and Reps)
Amrap 16 minutes
Teams of 2 (1:1)
15/12 Calorie Assault Bike
12 K2E
10 Box Jump Overs (24/20)
TARGET SCORE
Target number of Rounds: 9+ (Total)
Minimum number Rounds before scaling: 7 Rounds (Total)
Individual Option
Amrap 16 minutes
15/12 Standing Bike Erg or 15/12 Calorie Assault Bike
12 KTE’s
10 Box Jump Overs (24/20)
rest 90 seconds after each set –
Strength – Power Snatch (3-3-2-2-1-1)
COMPLEX
Power snatch (pause in the catch position) + Overhead Squat
3 @60% of 1RM Power Snatch
3 @65%
2 @70%
2 @75%
1 @80%
1 @80%
*Rest 60-90 secs between sets*
Accessory – Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits