Warm-up (No Measure)
Complete 2 Rounds:
Banded Hip-Bridge (2 Sec. Pause) x 8
Rest 20 sec
Seated Box Jump x 8
Rest 20 sec
Knees over hips x 8 (2 Sec. Hold) x 8
Rest 20 sec
Ring Rows x 8 (Tempo: 3111)
Power Snatch + Overhead Squat (1-1-1-1-1)
Build to a heavy single.
Metcon (2 Rounds for reps)
AMRAP 4
4 Power Snatch
4 Toes-to-Bar
Rest 3 min
AMRAP 4
4 Overhead Squat
4 Pull-up
*Utilize same weight