TUESDAY 10/24/17

WARM UP
Trainer’s Choice

FIRST…
Skill

Coaches Choice: Dynamic Warm-Up – 10 Minutes

3 Rounds NFT (15 Minutes CAP)

BB Bench Press x 10

Double Unders x 20

AB-Mat Sit-Ups (Or GHD) x 10

+

EMOM10 – Squat Clean + 2 S2O

WOD

Metcon: “Raising the Bar Re-Test”

9 Minutes AMRAP

8 Lateral Burpees Over Bar

7 Power Cleans

6 Front Rack Lunges

5 Shoulder to OH

Level 3 – 135/95

Level 2 – 95/55

Level 1 – 64/45 ** Front Squats Instead Of Front Rack Lunges

Finisher:

20 Jump Squats (With Empty Barbell)

20 Ab-Mat Sit-Up

20 Ring Row

x3

*Same Weight For Open/Masters