Metcon (No Measure)
side lying t-spine x10
Band assisted Reverse Lunge x10
Sot Press x15
High-Hang Snatch (3×3 )
Focus on speed and consistency. Move up in weight slow each set. One set every 90 sec.
**Squat these please
Snatch (5×3)
Stay consistent with your reps. Be patient as you pull from the ground and make sure to hit that good high hang position.
Once set ever 90 sec.
Metcon (Time)
Choose one
7-5-3
MU (Bar or Rings)
Thrusters
9-7-5
Chest 2 Bar
Thruster
12-9-6
Pull-up
Thrusters
**Wana be a Baller and have some extra time on your hand?
On 3.2.1.Go Perform as much as you can of wod one in 5 minutes
@ 5 min mark start Wod 2. Finish as much of WOD two in 7 Min as possible.
@ 12 min mark start won 3. Finish As much as you can in 20 minutes.
Score this as total time took to complete all three, or 20 min + total reps completed.
Metcon (Time)
Min 0-5
7-5-3
MU (Bar or Rings)
Thrusters
Min 5-12
9-7-5
Chest 2 Bar
Thruster
Min 12-20
12-9-6
Pull-up
Thrusters