Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Reverse Grip Bent Over Row (4×10/65%)

(10m)

Transition: (3m)

Metcon

A:: Metcon (AMRAP – Reps)

(8m)

10 Muscle Snatch 95/65#

08 Power Snatch 135/95#

06 Squat Snatch 155/105#

AMRAP OH Squat 185/120#
Score: OHS Reps ONLY

WT: Start 50% of Snatch 1RM

Rest: (6m)

Then Retcon “B”

B:: Metcon (AMRAP – Rounds and Reps)

(6m)

6 OHS 95/65

8 T2B
WT: 45% of OHS 1RM