Warm Up
3 minutes Jumprope
2 Rounds
- 5 Inchworms
- 10 Good Mornings
- 15 KBS
Strength/Skill
A.
- Deadlift x 3RM @ 20X1
-Build to a 3RM with good posture and mechanics in 15 minutes.
B.
3 Sets
- B1: KB Snatch x 6-8 per – Rest 60seconds
- B2: FLR on Rings x 45-60 seconds – Rest 60 seconds
MetCon
Complete as many rounds and reps as possible in 10 minutes of:
- 5 Hang Power Cleans @ 60% of 1RM
- 10 Wallball (20/14)
- 60m Farmers Carry (53/44 per hand)
