June 14 2021

Warm Up:

2 Rounds

200M Run

10 Box Step Ups

5 Tuck Jumps

10 Barbell Upright Row

10 Barbell Front Squats

5 Strict Press

5 Push press

5 Push Jerks

WOD:

Gym Crew

Snatch Waves

18 Min E3min

1) 3 Cleans + 1 Jerk 75-80%

2) 2 Cleans + 1 Jerk 80-85%

3) 1 Clean & Jerk 85-90%

4) 3 Cleans + 1 Jerk 80%+

5) 2 Cleans + 1 Jerk 85%+

6) 1 Clean & Jerk 90%+

METCON:

For Time

20 Alt DB Clean and Jerks

30 Pull Ups

20 Alt DB Clean and Jerks

20 CTB Pull Ups

20 Alt DB Clean and Jerks

10 Bar Muscle Ups

L3 - 50/35

L2 - 35/25, 30 Pull ups, 20 Pull Ups, 10 CTb

L1 - 30/20, 30 RR, 20 Banded Pull Ups, 10 Pull ups or Jumping CTB

At Home Crew

12 Min E2Min

3 back Pack Cleans + 1 Back Pack Shoulder to OH

METCON

20 Back Pack Ground to OverHead

30 VUps

20 Back Pack Ground to OverHead

20 Back Pack bent Over Rows

20 Back Pack Ground to OverHead

10 Burpees Over back Pack