A. Group Warm

Decided based on WOD and athlete needs.

B. Olympic Lifting

Power Snatch + Snatch Grip Push Press

4 + 4 x 3 @ 60%

% Based On 1RM Snatch Grip Push Press

NOTE: Score heaviest load.

C. Metcon

3:00 AMRAP
Wall Balls (20/14)

Rest 1:00

3:00 AMRAP
Row For Cals (20/14)

Rest 1:00

3:00 AMRAP
Wall Balls (20/14)

Rest 1:00

3:00 AMRAP
Pull Ups

NOTE: Score Your Total Reps

If time permits, coaches will run heats of 4 starting everyone on the wall balls. If not, start athletes at stations and have them go through in the same order. Remember to setup 2 wall ball stations, one for the first AMRAP and one for the third AMRAP!

Hey There! Quick Question For You...

Who Should Be Doing This Workout With You?