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