4.14.2020
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Noon & 5pm

Metcon (Weight)
Snatch Complex 3×2 40%
2 Snatch Pulls
2 High Hang Snatch
2 Snatch Balance
Snatch (2×3 50% 2×2 60% 1×2 70% 5×2 80%)
Metcon (Weight)
16 min EMOM
1. 8 Hang Power Snatch 40%
2. Row 12/10 (rx+) 15/12 cal or 8 + 10 Burpees over bar
3. 10 OH Lunges same bar
4. run 100 M or 50 high knees + 200M 100 High knee
record weight used for score
Metcon (AMRAP – Rounds)
Skill stick complex 3×2
3 snatch pull, 3 high hangs, 3 snatch balance
7×5 Full Snatch
3 x 30 seconds hinge reach snatch grip snatch set up
16 min emom
1. 10 high hang snatch
2. 8 burpees over object
3. 14 OH Lunge
4. Run 100 M (50 H Knee)
10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
100 Minute Challenge (Time)
Accumulate 10 minutes of each of the following 10 exercises as quickly as possible.
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach