Tuesday 7/31

Warm-up AMRAP 8

Bike :30 seconds *increase intensity each round

Snatch Pull x 3

Muscle Snatch x 3

V-up x 10 Strength A: Power Snatch (Build to a 1RM Power Snatch in 15 minutes) Rest 3 minutes B: Metcon (AMRAP - Reps) 3 Minute AMRAP:

Max Reps @ 80% of A.


Put the weight you did in the comments Metcon (3 Rounds for calories) 3 Sets @ 90% Effort

4 Rounds:

30 Second A/B

30 Second Rest

Rest 2 Minutes Between Sets Extra Work Snatch Pull (3 x 2 @ 90-100% of 1RM Snatch, Rest 1-2 Minutes)