1 min max efforts and Goose

3 Rounds

1 min Plank hold
1 min Max Calorie Row
1 min Max Sit-Ups
1 min Max Ring Rows
1 min Max Push Press
1 minute rest 


Metabolic Conditioning: “Goose“
For time:
21 power snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb)
9 lateral burpees over bar
15 snatches (same)
15 lateral burpees over bar
9 snatches (same)
21 lateral burpees over bar
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 6 – 12 minutes, Scale Up: 135/85lb bar

9:14