Saturday, September 21st

20
Sep

Saturday, September 21st

METCON:

0-8:00

10 DB snatches, alternating (50/35, 40/30, 30/20)

12 burpee box overs (24/20, 20/16)

20 DB snatches

12 burpee box overs

30 DB snatches

12 burpee box overs

40 DB snatches

12 burpee box overs

rest 4 mins

12:00-20:00

5 rounds:

8 front-rack reverse lunges (135/95, 115/83, 95/65)

4 d-ball cleans (150/100, 120/80, 100/60)

rest 4 mins

24:00-32:00

EMOM:

5 double DB thrusters (50/35, 40/30, 30/20)

3 bar muscle ups (3 bar MU, 1 bar or ring MU, 5 pullups, 5 ring rows)

Notes

  • There aren’t a lot of tricks in these three couplets, just put your head down and work until the 8 minutes are up
  • Athletes may start on different sections if necessary

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