WARMUP
AMRAP x 5 MINUTES (With an empty bar or PVC Pipe)
5 PVC Pass Throughs
5 Behind the Neck Snatch Grip Shoulder Press
5 Hang High Pulls w/ Wide Grip
5 Overhead Squat
10 Alt. Elbow Punches
5 Front Squats
WORKOUT
NCMETCON BASELINE III.I
I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead*
(Score is Weight)
NCMETCON BASELINE III.II
II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)
(Score is Rounds + Reps)
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