Fitness & Performance Warm Up:
3:00 Bike or Row
–
10 Leg Swings in each direction/leg
5 Inchworms
5 Lunge with Reach back &Twist/leg
5 Hurdle Jumps or High Box Jumps
10 OHS
Fitness Strength:
5 EMOM: Double KB OH Carry 20m
Performance Strength:
5 EMOM: Snatch Pull + 2 Hang Snatch (knee) @ 65%
Fitness & Performance Strength:
3 Sets: 7 Front Squat + 13 Back Squats @ 65% of FS
Fitness Metcon:
21-15-9
KB Goblet Lunge Steps 1.5/1
Jumping pull ups
*300m row after each round
Performance Metcon
21-15-9
DU x 3
Pull Ups
Alt Pistol
