Tuesday, September 12th 2017


A) Every 90 seconds for 10 rounds:

1 snatch balance + 1 overhead squat w/3 second pause

 *Stay at each weight for at least two rounds. Ascend in weight as form allows.

B) 3 rounds of

10 burpee box jump overs (24/20″)-12 single arm db push press (50/35lb)(6/side) -20 air squats

C)4×30 seconds weighted plank, alternate w/partner


70/50lb db and 30/24″ box

Metcon Class 

A) 45 minute AMRAP :

30 burpees-30 slam balls (40/30lb) -Run 800m-30 db front squats (35/25lb)-30 toes to bar