23.3

MetCon

23.3

Starting with a 6-minute time cap, complete as many reps as possible of:5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:20 hand-release push-ups
50 single-unders
9 snatches (weight 3)*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

Starting with a 6-minute time cap, complete as many reps as possible of:5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:20 strict handstand push-ups
50 double-unders
6 snatches (weight 4) 65 lb, 95 lb, 125 lb, 155 lb
 95 lb, 135 lb, 185 lb, 225 lb—------23.3 SCALEDStarting with a 6-minute time cap, complete as many reps as possible of:5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:20 hand-release push-ups
50 single-unders
9 snatches (weight 3)*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:20 hand-release push-ups
50 single-unders
6 snatches (weight 4) 45 lb, 65 lb, 75 lb, 85 lb
 65 lb, 95 lb, 115 lb, 135 lb

Ladies: 65 lb, 95 lb, 125 lb, 155 lb

Men: 95 lb, 135 lb, 185 lb, 225 lb