1) WARM-UP:
Coach’s choice
2) OLYMPIC LIFTING: EMOM 10
Scaled: Above Knee Snatch High Pull + Power Snatch + OHS
Rx: Above Knee Power Snatch + OHS + Squat Snatch
3) GYMNASTICS: EMOM 8
Scaled: Climbing T2B 2 x 4
Rx: T2B x 8
Rx+: 1,2,3,4,5,6,7,8 of Strict Pull-ups + T2B
4) METCON: “Schweaty D-Balls”
Every 4 min for 3 rounds:
10 x Burpee to D-Ball Slam @35/20 (Rx+ 50/35, scaled 25/15 or less)
20 x AbMat Sit-ups (Rx+ GHDSU, scaled 15 reps)
30 x D-Ball Lunges @35/20 (Rx+ 50/35, scaled 25/15 or less and/or 20 reps)