Friday and Saturdays Workouts

FRIDAYWarmup
2 rounds
50 single unders
20 plank taps
10 squat snatches
10 power clean + presses

METCON
12 power snatches (62%)
12 burpee box get overs (48/42"
12 power clean & jerks (57%)

rest 3:00

8 power snatches (75%)
12 burpee box get overs
8 power clean & jerks (70%)

METCON
3 sets
60 double unders
75′ bear crawl/50′ HS walk
2 light rope pulls/ 1 legless+1 w/legs
75′ bear crawl/50′ HS walk

60 double unders
2:00 rest b/t sets

SATURDAY

Only one thing to do today. Give it your best effort.

Warmup
3 rounds
1:00 machine
15 squats
15 db shoulder press
50 single unders
15 ring rows
10 hanging knee raises

"The Open Test"
AMRAP 20
50 wallballs (20/14)
50 double unders (no percentages, do all 50)
40 box jumps (24"/20")
40 toes to bar
30 chest to bar pullups
30 burpees
20 cleans (145/100)
20 jerks (145/100)
10 snatches (145/100)
10 ring muscle ups
***We will avoid scaling anything in this metcon and we will record how far you get in 20 minutes. We will re-do it in a few months.