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
1:00 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
52 Pull-Ups
Scaling Reps Option
78 Wall Ball Shots (20/14 lb)
39 Pull-Ups
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 *
– 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
– (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)
15 Bent Over Dumbbell Rows (Each Side)
10 Tempo Goblet Squats (5 second negative, stand up fast)