SATURDAY 10.27.2018
Warm-up
Snatch the cone
Snatch the cone will be played "ABS STYLE"
Sitting across from your partner with legs in 'Y" position and feet touching, cone in the middle.
Coach calls out "ABS" you perform sit up and immediately lay back down.
When coach calls out "CONE" the one who sits up fastest and snatches the cone wins the round.
Switch partners each round
Metcon
Partner Squat Clean
Male/Male Pair: 6,000lbs
Male/Female Pair: 5000lbs
Female/Female Pair: 4,000lbs
Clock runs for 10 minutes
*if finished rest until 10:00
Metcon (Time)
At 10:00 begin:
Each Partner completes:
40 KB Clean and Jerk (20R/20L)
20 Burpees
30 KB Clean and Jerk (15R/15L)
15 Burpees
20 KB Clean and Jerk (10R/10L)
10 Burpees
You may partition Clean and Jerk any way you'd like, but ALL (both partners doing ALL the clean and jerks reps) must be done before moving on to Burpees.