Warm up and Mobility
Limited Equipment
From 0:00 – 10:00 Complete
24 – 18 – 12
Cal Row
8 – 6 – 4
Squat Snatch 135/95
*7 min cap*
From 10:00 – 20:00 Complete
30 – 24 – 18
Cal Row
10 – 8 – 6
Overhead Squat 135/95
7 min cap is to allow decent recovery between each section
Squat Snatch should be quick singles or 2 – 3 reps unbroken
Overhead Squat section goal is unbroken
For the Row, ladies can scale to following if desired
Part 1 – 18 – 14 – 12
Part 2 – 24 – 18 – 12
No Equipment
From 0:00 – 10:00 Complete
3 Rounds
200m Run
20 Odd Object Snatch
*7 min cap*
From 10:00 – 20:00 Complete
200m Run
20 Jumping or Goblet Squats