AC Met Con
Warm Up
AMRAP x 6 MINUTES
9/6 Cal Row
6/6 SA KB Swing
6/6 SA KB Press
9 Single Ring Ring Rows
Skill
ON A 8:00 RUNNING CLOCK
KB Snatch Progression
-SA KB Deadlift
-SA KB Upright Row
-KB Snatch Transition
-KB Snatch
into
ON A 8:00 RUNNING CLOCK
J-Technique Review Rope Climb
-Clamp Seated on Box
-Clamp and Stand from Box
-Hanging Knee Pull
-Jump, Clamp, Knee Pull, Stand
Workout
AMRAP x 8 MINUTES
15/12 Cal Row
2 Rope Climbs
10 Alt. KB Snatch *
-Rest 1:00-
AMRAP x 8 MINUTES
15/12 Cal Row
2 Rope Climbs
10 Alt. KB Snatch
*KB Must come to a stop on the
floor each rep. Option for DB
Snatch if needed.
**Pick up where you left off on the
second AMRAP