Warm Up 91 (No Measure)
6 Rounds Alternating Sides:
4 KB suitcase deadlift
4 KB snatch
4 KB push press
4 KB Overhead Squat
+
10 Jefferson Curls
Snatch (EMOM 30 seconds x 8)
1 power snatch + 1 squat snatch every 30 seconds, 50-60% of 1RM – do not go over this percentage!
Metcon (4 Rounds for time)
E5MOM x 4:
500m row
30/20 pushups
30 air squats
Scale 1:
400m row
20/15 pushups
20 air squats
Scale 2:
300m row
20/15 modified pushups
15 air squats