1. Warm-up
4 Steady Rounds:
15 Calorie Row
:20 of Alternating Jumping Lunges
10 Dumbell Muscle Snatch
2. OLY – (Don’t do if you are coming at 7:30PM, just do Met-con)
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J
3. Met-Con
AMRAP 6 Minutes:
10 Lateral Box Jump Overs 24/20″
5 Front Squats 225/155lbs (from the floor)
4. Accessory
For time:
4 Legless Rope Climbs
Rest :60
3 Legless Rope Climbs
Rest :60
2 Legless Rope Climbs
If 9 Legless is out of the question, complete the test with standard Rope Climbs
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