Warm-up: Tabata Singles & Air Squats
2 Sets:
5 Hang Power Snatch (45/35)
25 DU
5 Thrusters
25 DU
Mobility: 2×10 wall slides
Strength: Floor Press 5@75%, 3@85%, 1@@95%, 3@85%, 5@@75%
Metcon: 2 Rounds
7 min AMRAP
30 DU’S,
10 Thrusters (75/55)
rest 2 min
7 min AMRAP
10 Thrusters (75/55)
10 KB Swings (70/53)
Accessory:
Banded Face Pulls 50-100
Banded Push Downs 50-100