The Workout of the Day for June 23, 2018

WARM-UP:

2 Rounds:

100m Run

10 Overhead Squats (empty bar)

STRENGTH:

15min to establish 1RM Overhead Squat

METCON:

Teams of 3:

For Time (30min cap):

3 Rounds:

30 Toes to Bar
30 Burpees
30 Power Snatches 115/80

180 Cal Row

2 Rounds:

30 Toes to Bar
30 Burpees
30 Power Snatches 135/95

180 Cal Row

1 Round:

30 Toes to Bar
30 Burpees
30 Power Snatches 155/105

L3
95/65
115/80
135/95

L2
75/55
95/65
115/80

L1
65/45
75/55
95/65

Aaron Kennedy