Weightlifting
Shoulder Press (Find 1RM)
(15min)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps each* of:
Bar muscle-ups
Squat snatches
* Athletes work one at a time, alternating after each
round.
Men use a 95-lb. barbell
Women use a 65-lb. barbell
Bar muscle-ups
Squat snatches
* Athletes work one at a time, alternating after each
round.
Men use a 95-lb. barbell
Women use a 65-lb. barbell
(20min)
Scaled
10-9-8-7-6-5-4-3-2-1 reps each* of:
Chin-over-bar pull-ups
Squat snatches
* Athletes work one at a time, alternating after each
round.
Men use a 65-lb. barbell
Women use a 45-lb. barbell
GYM1010 
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