Warm Up
2 Rounds
- 5 Inchworms
- 10 Good Mornings
- 15 Russian KBS
Strength/Skill
4 Sets
- A1: Deadlift x 6-8 reps @ 2011 (Perfect posture and mechanics!) – Rest 60 seconds
- A2: Ring Push Ups x AMRAP-1 @ 1010 – Rest 60 seconds
- A3: Strict Toes to Bar x 8-10 @ 2011 – Rest 60 seconds
MetCon
In teams of two, with only one person working at a time, partners will alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- 10 KB Snatch (53/35)
- 10 Wallball (20/14)
The “resting” partner will count and judge the working partner’s reps.
We are looking for the KB to locked out and must pause at the top. Look for a straight line from wrist, elbow, shoulder, hip, knee, and then ankle. This is what I mean when i say “stacked”.
Wallballs need to reach the target at the top and ensure we have depth in the squat.
Use lighter loads if necessary to ensure standards are met.
