041522

A. Metcon (Time)
(30 min Cap)
*Partner WOD

"Team Tron"
40 Power Snatch (115/80) (Rx+ 135/95)
30 Clean and Jerks (155/105) (Rx+ 185/125)
40 Burpee Pull Ups (Rx+ Muscle Ups)

SCALES
POWER SNATCH
- Scale wt (still heavy enough that "singles" are necessary)
- Double DB Power Snatches

CLEAN & JERK
- Scale wt (still heavy enough that "singles" are necessary)
- Heavy KB Sumo DL High Pulls(still heavy enough that "singles" are necessary)

BURPEE PULL UPS
- Burpee Toes to Bar or Knee raises
- Burpee tuck jumps

B. Metcon (Time)
*Partner WOD (Relay Style)

15 min Cap
8 - 400m Run

SCALES
- Run 1 min down and then turn around
- 500m Row
- 24/18 Cal Bike

C. Functional Bodybuilding
4 Rounds
(0:30) - Max Penguins
(0:10) - REST
(0:30) - Max L Sit / Hang
(0:10) - REST
(0:30) - Anti- extension Presses
(0:10) - REST
(0:30) - Knees to Elbow while planking on DBS
(0:10) - REST