5 Minute AMRAP
Warm-up
Warm-up
400 Meter Run/Row
3 Rounds Empty Bar
10 Squats
10 Strict Press
3 Rounds Empty Bar
10 Squats
10 Strict Press
Weightlifting
Metcon (Weight)
10 minute EMOM
5 Touch and Go Snatch every Minute
55% of your 1 Rep Max
5 Touch and Go Snatch every Minute
55% of your 1 Rep Max
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
10/12 Calorie Row
10 Burpees
10/12 Calorie Row
10 Burpees
3 Minute Rest
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
10 Alternating DB Snatch 35/25
10 Goblet Squats 35/25
10 Alternating DB Snatch 35/25
10 Goblet Squats 35/25
3 Minute Rest
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
10 Power Snatches 75/55
10 Front Rack Weighted Lunges 75/55
10 Power Snatches 75/55
10 Front Rack Weighted Lunges 75/55