WARM UP
1 Round
10 Iron Cross Stretch
10 Scorpion Stretch
5 Downward Dog to Cobra
2 Rounds
:30 Wallball Stretch
10 Seated Single Arm DB Rotations e/s
2 Rounds
3 Clapping Push Ups
10 Scap Pull Ups
WARM UP FOR METCON
3 Rounds
5 Toes to Bar (or what you’ll be doing in the metcon)
10 Double Unders or Penguin Jumps
3 Snatches
3 Clean and Jerks
*for the barbell, start with just the barbell then increase each round of warm up to end at working weight
METCON
For Time:
50 Toes to Bar
200 Double Unders
10 Snatches @105
10 Clean and jerks @105
Scales
Level 1- 90# Barbell, 150 Double Unders
Level 2- 75# Barbell, 200 Penguin Jumps, Hanging Knee Raises
Level 3- 65# Barbell, 150 Penguin Jumps, Hanging Knee Raises or V-Ups/Tuck Crunches
*if these weights are still not doable for reps (should be fast singles or touch n go, perform at 70% of your 1RM squat snatch
COOL DOWN
Smash Glutes with lacrosse ball- 1 min e/s
Open Book Stretch – 1 min e/s https://youtu.be/MJNCJOFhVtI
Couch Stretch – 1 Min each side
Movement demos available on our YouTube Channel!