COACHES LEAD WARM UP

1/8/2020 - Strength

Metcon (Weight)

20min. EMOM:
Min. 1) 3 Power Snatch (climbing)
Min. 2) 15 Wall Balls

After 10min. switch to Power Clean and Jerk (Climbing)

*Goal here to start at something around 50% of your 1 rep max and slowly climb for 5 sets before switching to Clean and Jerks. If you're feeling good, you may subtract a rep and hit heavy doubles as you get warm. Need more work on your technique rather than weight? Just do 5 reps for all minutes.Score is your heaviest 3 rep snatch and 3 rep clean and jerk COMBINED

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1/8/2020 - WOD

Metcon (Time)

I want you to really MOVE on this one! Try to blow yourself up! My guess is by the time you feel it, you'll be close to done. Then you just gotta hang on a little longer ;)

10 Rounds:
3 Devil Press 50/35s
30 Double Unders

Time CAP: 10min.
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