Warm Up 33 (No Measure)
400 m Run
60 DU’s/120 Single Skips
30 Sit Ups
15 Push Ups
10 Beat Swings
+
2 RNFT:
10 Bird Dog (/side)
20 Dead Bug
Deadlift (8 x 3 @ 50% + bands)
-This is about speed. We want to be as explosive as possible, especially above the knees.
Metcon (Time)
30-20-10
Alt. DB Snatch @ 50/35
100 DU
One Arm DB Thrusters @ 50/35 (switch every 5)
*Rest exactly 1 Min after the round of 30’s*
**13 Min Time Cap**
Scale 1:
@ 35/25
50 DU
or
20-15-10
50 DU
Scale 2:
20-15-10
@25/15
200 SU