Saturday Jun 6, 2020

WARM UP 6-6-20 Warm Up:Check In WARM UP 30 secs ON/15 secs OFF x 2 sets: Snatch Grip Deadlift Strict Press Thumbs Up-15 secs/Breaststrokes-15 secs ------------------ Hip Rotation-20 reps R/L Push Up Plank-30 secs Hip Bridge Hold-30 secs ------------------ Clean and Jerk-5 reps Powersnatch-5 reps ------------------ Scap Pull-10 reps Strict Pull Up OR Jump to Strict-3 reps Arch Hollows-10 reps COOLDOWN Post Up Lat Stretch-1 min R/L x 2 sets Seated Forward Fold-1 min x 2 sets PARTNER METCON 6-6-20 Metcon:Reps-Rx3+ w/ a 36 minute running clock in teams of 2: 3 min AMRAP: Clean and Jerk 3 min AMRAP: Pull Ups 3 min AMRAP: Powersnatch 3 min AMRAP: Burpee to Target *Rules: One partner will work at a time and partners will switch as desired! Every 3 minutes teams will move to their next movement. There is no rest between movements. Score is total reps. Tip: Consider small sets from the get go to avoid muscular fatigue. Brown Rx+: 135#/95# Purple Rx: 115#/75# Blue Rx2: 95#/65#, sub jumping pull ups Orange Rx3: 65#/45#, sub ring rows, sub bodybuilders Yellow MODWOD: 45#/35# or DB Snatch, Burpee to Box.