07/20/2021
Back Squat (3 Rep Max)
Metcon (AMRAP – Reps)
2 min AMRAP X 3:
2 Rounds
5 Clean and Jerk/Snatch
5 Bar-Facing Burpees +
ME Calories on Bike/Rower
-Rest 2 mins-
2 Rounds
5 Clean and Jerk/Snatch
5 Bar-Facing Burpees +
ME Calories on Bike/Rower
-Rest 2 mins-
Rx 95/65
Rx+ Snatch 95/65
Please set up rower and bike away from Barbell. Record calories in wodify
Metcon (Weight)
Optional Accessory Work:
Kettlebell Front Rack Lunge
Rx 5×10
Rx+5×20
Record heaviest set
Kettlebell Front Rack Lunge
Rx 5×10
Rx+5×20
Record heaviest set
Opt. 2 7×3 @ 75% of 1RM
Opt. 3 5×8 @ 75% of 1RM
Opt. 4 Optional Accessory Work