09-26-2022

Warm-up
Warm-up
1 Round
2:00 Row
0:30 Air Squats
0:30 Active Samson Stretch
0:30 Push-Up to Down Dog
1:00 Thoracic Opener 
0:30 PVC Pass Throughs
0:30  Around the Worlds

Barbell Warm-Up
2 Rounds:
5 Good Mornings
5 Back Squats
5 Behind the Neck Press
5 Overhead Squats 
5 Snatch Grip Deadlifts 

Snatch Warm-Up
Weightlifting
Snatch
Take 20 minutes to find your 1RM
Metcon
Metcon
AMRAP 3:
18 Overhead Squats
18 Lateral Burpees Over Bar
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats
15 Lateral Burpees Over Bar
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats
12 Lateral Burpees Over Bar
Max Calorie Row

Rest 3 Minutes 

AMRAP 3:
9 Overhead Squats
9 Lateral Burpees Over Bar
Max Calorie Row


Score= Calories Rowed
Rx: Round 1: (95/65) Round 2: (115/85) Round 3: (135/95) Round 4: (155/105) Rx+: Burpees Over Rower
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