Warm Up
3X10 Empty Bar Box Step Ups NEED
VIDEO – use a box where your leg is slight breaking parallel – Don’t go too
high
STRENGTH
-5×5
Back Squat (add 5#-20# each set)
-10:00 (strict 10:00) to establish a
1RM Snatch
Metcon
In a 22 Min Window:
80 Air Squats (5 @ a time per
athlete)
10 Burpee Bar Jump Overs (5 @ a time
per athlete)
60 Air Squats
20 Burpee Bar Jump Overs
40 Air Squats
30 Burpee Bar Jump Overs
20 Air Squats
40 Burpee Bar Jump Overs
- Max reps Ground to OH in remaining
time 135/95, 115/80, 95/65
*22 minute time cap
*All movements 5 reps at a time max – but may switch sooner if needed
*All movements 5 reps at a time max – but may switch sooner if needed
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