Workout 1 (Monday's Class) - Week 1

0. Recovery Session

10-Minutes of Movement and Mobility in the AM if you workout in the PM or vice versa.

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1. MetCon

14-Minute AMRAP
14 Push-ups
7 Hang Power Snatches* (95/65/40%)
14 Overhead Squats*
7 Hang Power Snatches*

*All Sets in this workout must be unbroken

Scaling and Equipment Substitutions:

14 Push-ups

Fitness Level Scaling:
~No more than 40% of your Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups

7 Hang Power Snatches (95/65/40%)

Equipment Substitutions:
~7 KB Swings (70/53/Heavy)
~12 KB Swings (53/35/Medium)
~8 DB Alternating One-arm Snatches (50/35/Heavy)
~14 DB Alternating One-arm Snatches (35/25/Medium)
~7 Ruck One-arm Snatches on Each Arm

14 Overhead Squats (95/65/40% of Snatch 1 RM)

Fitness Level Scaling:
~7 Overhead Squat with a 3-second pause at your lowest, good position.
Equipment Substitutions:
~10 Double DB/KB Overhead Lunges (50s/35s/Heavy)
~14 Double DB/KB Overhead Lunges (35s/25s/Medium)
~7 DB/KB One-arm Overhead Lunges on Each Arm (50/35/Heavy)
~10 DB/KB/Ruck One-arm Overhead Lunges on Each Arm (35/25/Medium)