Wednesday!
Strength: (15:00)
(Full) Snatches “Doubles”!
Warm up to 70% of your 1 Rep MAX (full) Snatch, then perform 2 reps x 6 sets. Drop and reset after each rep but do not rest! Rest as needed after each set but mind the clock.
Scale Down Option:
Perform the above but do Power (or Hang Power) Snatches.
Strength Alternative:
12:00 AMRAP!
10/12 Cal: Bike
12 Ring Rows
12 Russian KB Swings #44/25
12 Double Knee Hugs
Met Con: For Time (12:00)
E:
400 M Run
3 Legless Rope Climb (b2b)
50/40 Wall Ball Shots #30/20 (10ft./9ft.)
200 M Run
RX:
50 Wall Ball Shots #20/14 (10ft./9ft.)
200 M Run
3 Rope Climbs (b2b if possible)
400 M Run
M/S:
35 Wall Ball Shots #14/12 (10ft./9ft.)
200 M Run
2 Rope Climbs (b2b if possible)
Or… 2 assisted Rope Climbs or 30 Alt. Plank Rows #25/15.
400 M Run