Warm Up 123 (No Measure)
2 RNFT:
50 DU’s
12 DB Snatch
12 Banded Lat Pull Down
+
3 RNFT:
30 Sec Goblet Squat
30 Sec Crab Pose
Deadlift (6×3 @ 50-60%)
-Focus is on speed and explosiveness.
-Go every minute.
Metcon (4 Rounds for time)
Every 3 min for 4 rounds:
10 DB Snatch @ 50/35
25′ Left Arm OH Walking Lunge
10 DB Snatch @ 50/35
25′ Right Arm OH Walking Lunge
Metcon (No Measure)
3×10 Banded Angels