A) MetCon Prep:

Partner up & perform w/ an empty Barbell:

3 Rounds of:
5 Power Snatch
5 Thrusters
21 Double Unders

*One athlete completes a full round. Add light weight to bar after each set



AMRAP 30 w/ a Partner:

Buy in:

209 Double Unders split however (S = DU Attempts, Single Unders)

– Then –

Remaining time, AMRAP:

7 Power Snatch (Rx = 135/95, S = 115/75, 95/65, 65/35)
15 Thrusters
18 Calorie Row (Sub 18 Calorie Bike or 200 Meter Run)

*One athlete completes a full round at a time.

Rx+ = (155/105)

C) Recovery:

5:00 of Light Foam Rolling
5:00 of Zone 1 work on bike, rower or light jog/walk

Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He is survived by his wife and two young children. Officer Chesna was 42 years old. Challenge yourself today with this workout remember those who keep us safe.

Sierra 209 was Officer Chesna’s call sign
7/15/18 End of Watch