Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up

13:00 – 40:00 | Fitness & Olympic Fit Programs

40:00 – 60:00 | Metcon

Oly-Fitness

Complete 5 Sets of:

Snatch Weightlifting Triples* working up to best triple

*Not touch n go, setup between each rep of the triple

Snatch (5×3; record best triple)

Fitness

Complete 5 Rounds of:

6-8 Romanian Deadlifts

Rest 45 seconds

10-15 Ring Rows

Rest 45 seconds

10-15 Push-Ups

Rest 45 seconds

Romanian Deadlift (5 x 6-8)

Metcon

MAKE SURE TO TAKE YOUR REST INTERVAL THIS TIME!

*Olympic Fitness – scale the movement to hang power clean & jerk before scaling the weight. IF needed, scale the weight & movement.

Metcon (Time)

5 Rounds

Olympic Fit (Rx)

5 Burpees

10 Hang Power Snatch 115/75

Rest 1 Minute

Fitness

5 Burpees

10 Barbell Thrusters 95/65

Rest 1 Minute

*Record total time