Double Double

Warm Up/Mobility
Warm-up
3 Sets
1:00 Cardio (start easy and build intensity each round)
11 kettle bell goblet thrusters (light/moderate)
9 ring rows (OR body rows)
7 hanging scap retractions
5 kip to swings

1 Set: (at workout pace)
6 Wall Balls (at workout weight)
3 Pull Ups (OR kipping pull ups)

Metcon
Time Cap 10:00
Metcon (Time)
104 Wall Ball Shots (20/14)
52 Pull-Ups

Scaling Reps Option
78 Wall Ball Shots (20/14 lb)
39 Pull-Ups

Strength
Metcon (Weight)
Snatch Push Press + Overhead Squat + Snatch Balance
– 2 sets x 3+2+1 @ 73% 1 RM Snatch
– 2 sets x 2+1+1 @78% 1 RM Snatch
* Rest 2 minutes between sets *
Snatch Above the Knee + Snatch (5×3)
Snatch Above the Knee + Snatch

Snatch From Above The Knee + Snatch:
– (2+1) x 2 sets @ 70% 1 RM Snatch
– (2+1) x 3 sets @73% 1 RM Snatch
* Rest 2 minutes between sets
Power Clean (3×10 (Unbroken; TNG))
Build in 3 sets
Snatch Pull (3 x 4 reps @ 100% 1 RM Snatch)

Finisher
Warm-up
3 Rounds:
15 Bent Over Dumbbell Rows (Each Side)
10 Tempo Goblet Squats (5 second negative, stand up fast)

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