*Half the class will start in the met-con station and half of the class will start in the strength station. These have different warm-ups; the strength warm-up will roll into the actual lifting piece while the met-con group will continue warming up before the workout.
- Drop Clean
Round 2 -
*Do all the movements below each round as well
- Scapular Pull-Ups
- PVC Strict Press
- Jerk Build
As Many Rounds/Repetitions As Possible in 13:00
- Alternating Dumbbell Power Snatch
- Double Unders
*Those who start here, when you finish the met-con you will have 6:00 to transition to the strength. Your body will be nice and warm, but you should still do the build.
10:00-13:00 Build to 1 Rep Max
- Clean and Jerk
:30 Max Bike Sprint/ 1:30 Rest