Warm Up 145 (No Measure)
Run/Bike/Row easy 5 Min
then
2 RNFT:
10 Ballistic Leg Swing/leg/direction (40 total)
10 Banded Step Ups
10 Banded Squat Pull Throughs
Metcon (4 Rounds for reps)
4 x4 Min Rounds
10 Cal Row
5 Power Snatch @ 155/105
5 OHS
Rest 4 Min between rounds
-If you have limitations with snatch or overhead mobility switch to power clean and front squat
Scale 1:
@ 95/65
Scale 2:
7 Cal
@ 45/35
Metcon (No Measure)
4 RNFT:
8 Bent Over Row/Arm/Heavy
8 Strict Chin Ups