June 25 2021

Warm Up:

2x

10 Wrist Circles

10 Big Arm Swings

8 Quadriped Thoracic Rotations

30 Sec Ankle Stretch

WOD:

Gym Crew

Snatch Wave

12 Min E2Min

1) 3 Snatches

2) 2 Snatches

3) 1 Snatch

Wave 1 starts at 85% and ends around 95%

Wave 2 Starts 85% + and ends 95%+

METCON

For Time

12 Power Snatches 115/75

4 Rope Climbs

8 Power Snatches 135/95

3 Rope Climbs

6 Power Snatches 155/105

2 Rope Climbs

4 Power Snatches 185/125

1 Rope Climb

L3 - As Written

L2 - 95/65, 115/75, 135/95, 165/125

L1 - 60% of 1RM Snatch and Layback Rope Climbs

At Home Crew

12 Min E2Min

3 Back Back Burpee to Overhead or Front Squat

METCON

For Time

12 Back Pack Ground to Overhead

12 Burpees

8 Back Pack Ground to Overhead

8 Burpees

6 Back Pack Ground to Overhead

6 Burpees

4 BackPack Ground to Overhead

4 Burpees