0:00-17:00

2) WARM-UP:

3 Rounds

10 Alt. DB Snatch

10 DB Goblet Squats

20 Line Hops

17:00-22:00

Transition

22:00-55:00

4) MetCon:

*Repeat from 1/7/23

Partner 40 Rounds For Time:

4 Single DB Devil’s Press

6 Single DB Hang Squat Cleans

*alternate full rounds with partner

*Pace: Aggressive: 25:00, Solid: 28:00, Limit: 32:00

*this is an interval based metcon, push hard when you are going then rest when your partner goes, goal is to complete each round in 40-60 seconds.

Beginner: 25/15

Scaled: 35/20

Rx: 50/35

Rx+: 70/50