Squat cleans, Wall balls, and Calories…Oh My!

CrossFit FTM – CrossFit

Warm-up

Squatting Quad Snatch Series (No Measure)

Thoracic Extension – 2 min

Pigeon Toes – 1 min/side

Squatting Quad Muscle Snatch+OHS x 3

Squatting Quad Power Snatch x 3

Squatting Quad Power Snatch+OHS x 3

Squatting Quad Squat Snatch x 3

Weightlifting

Hang Snatch (2 x EMOM 15 )

No Prescribed Weight, these are squat snatches from above the knee. May change weight during rest period.

Gymnastics

Handstand Push-ups (6×5 Strict)

OTC

0:00, 1:30, 3:00, 4:30, 6:00, 7:30

Modify with either toes on box, knees on box, or regular push ups.

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

5min AMRAP

20 Wall-balls (20/14)

20 Push ups

10 Burpee Box jump overs (24/20)

ME calorie row/Ski/ or Bike
If rowers/skiiers/bike are unavailable, do double unders/single unders.

There is no rest in between each round. This is continuous.