Friday March 29, 2019

Warm Up 129 (No Measure)

3 RNFT:

First round with dowel

5 Snatch Grip RDL

5 High Pull

5 Muscle Snatch

5 OHS

5 Good Morning

+

3 x 4-8 KB Banded Snatch

Thruster (EMOM for 8 min for 8 Reps)

Metcon (Time)

3 RFT:

15 Push Ups

30 DB Snatch @ 50/35

15 Pull Ups

30 DB OH Lunges @ 50/35
**15 Min Time Cap**

*If hands are still ripped sub ring rows*

Scale 1:

12

25 @ 45/25

12

25

Scale 2:

10

20 @ 35/20

10

20