Warm Up 37 (No Measure)
10 KB Slingshot (both directions)
12 KB Swings
14 KB High Pulls
12 KB Goblet Squats
10 KB Goblet Lunges
+
2 RNFT:
6 Trunk Rotations
6 Windshield Wipers
Push Press (3-3-2-2-1-1-1)
-This is not meant to take a long time. 15 min to warm up and hit your max. Focus on purposeful movement.
Deadlift (3-3-2-2-1-1-1)
-This is not meant to take a long time. 15 min to warm up and hit your max. Focus on purposeful movement.
Metcon (Time)
15-12-9:
Push Up
T2B
Power Snatch @ 75/55
*8 min time cap*
-If power snatch is new or uncomfortable to move fast with then sub SDHP.
Scale 1:
12-9-6
Scale 2:
Modified push up
-Swinging leg raise
-@ 55/35