Metcon (No Measure)
Side lying T-spine Drill x10
Sword Drill x10
Sot Press x10
Power Snatch + OHS x2 (5×1 @ 75-85%)
Metcon (Time)
Hang Snatch
Wallball
21-15-9
Warm-up
0-5:00
Briefing
5:00-15:00
Split Squat Deadlift w/ Barbell
Jefferson Curl
Good Mornings
Snatch Grip DL Demo
Snatch Grip Deadlift (3-3-3-3-3)
Same Weight
Metcon (Time)
5 RFT
12 Thrusters 95/75
9 Power Snatches 95/75
9/7 Cal Row
Same weight for thrusters and snatches
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#