Warm-up

• 2 Rounds
  • 1:00 Machine
  • 5 Burpees
  • 10 Leg Swings
  • 15 Lunges (each leg)
  • 20 Air Squats
• –then–
  • 10 Front Rack Lunges (w/DB) (5 per leg)
  • 10 Single Arm DB Snatch Deadlifts (5 per arm)
  • 5 Burpee to touch
  • 10 Front Rack Lunges
  • 10 Hang DB Snatch (5 per arm)

PARTNER METCON

• Complete as many rounds as possible in 25 mins of:
  • 100/80 Machine Calories
  • 100 Single Dumbbell Front Rack Walking Lunges, 70/50 lbs
  • 100 Burpee-to-Touches
  • 100 Dumbbell Snatches, 70/50 lbs

Compelte in teams of 2. Split Reps as desired. Try going bigger sets on the machine like a 20-15-15 cals and quick sets of 10 on the other movements. Scaling Options: Use a DB weight that allows you to hold at least 10 DB snatches T&G each time. DB weight should be the same for both lunges and snatches.