WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRENGTH:
20:00
Front Squat 1RM
- 1-1-1-1-1-1-1
Bounds
- OTM6 – Bound 10m
MetCon: A+B+C For Time –
A. 5 rounds – @ 60% of Power Snatch
- 1 Power Snatch
- 2 Hang Power Snatch
- 3 Overhead Squat
- 4 4ct. Lateral Bar Hop
B. 800m Run
C. 5 rounds – @ 60% of Power Snatch
- 1 Power Snatch
- 2 Hang Power Snatch
- 3 Overhead Squat
- 4 4ct. Lateral Bar Hop