Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up, Snatches & OHS

13:00 – 20:00 | Snatch Demo for Fitness, Snatch Warm Up for Olympic Fitness

20:00 – 40:00 | Fitness & Olympic Program

40:00 – 60:00 | Metcon

Oly-Fitness

Complete 5 Complexes, resting 2 minutes between complexes. There should be a full setup between snatch attempts in the complex.

2 Snatches + 2 OHS, working up, without misses.

Snatch Complex (5×1 Complex)

Complex for the day – no long term tracking

Fitness

Complete 4 Rounds of:

6-8 OHS

Rest 30-45 secs

Half Max Reps of Pull Ups

Rest 30-45 secs

45-60 secs Planks

Rest 30-45 secs

Fit: Overhead Squat (4×6-8)

Fit: Pull-ups (4×1/2 Max Reps)

Metcon

Think of this metcon as a fast run, building up speed to a sprint finish… it’s 7 minutes, no stopping for water, etc. Just work until the clock is done!

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

30 Kettlebell Swings (45/35 lbs)

20 Push Press (75/55 lbs)

10 Burpees

**OPTIONAL**

2nd Metcon

500m Row (Time)

Max Effort 500m Row
*OPTIONAL METCON* Complete on setting 10