February 12 2021

Warm Up:

2 rounds

20 reverse lunges

10 Squats

6 Single Leg DL

6 DB High Pull (Each Side)

6 DB Press (each Arm)

6 DB Thruster (each arm)

WOD:

Gym Crew

15 Min E3Min

1 Power Clean + 1 Hang Squat Clean + 2 Split Jerks

**Add Weight to work up to a heavy set

METCON:

14 MIn AMRAP

2 rounds

20 Alt DB Snatch 50/35

20 SA OH Lunge ( Switch Every 5)

20 CTB Pull Ups

Then

2 Rounds

20 SA DB Thruster (switch at 10) 50/35

20 SA OH Lunge (Switch every 5)

15 Bar Muscle Ups

L3 - As Written

L2- 35/25, Pull Ups, Toes to Bar

L1 - Hang DB Snatch (25/15)/Suitcase Lunge/Abmat Sit Ups

At Home Crew

15 Min E3Min

1 Burpee + 1 Burpee Squat Jump + 2 Jumping Lunges

METCON

14 Min AMRAP

2 Rounds

20 Backpack Swings

20 Back Pack Lunges

20 VUps

2 Rounds

20 Back Pack Squats

20 Back Pack Lunges

15 Burpees