A. WARMUP 1
-Bear crawl Hold
-2 Bear crawl Forward
—————
-10/10Single Leg Hip Hinge x 2Scoring: Not Scored
B. WARMUP 2
3 Rounds:
10 Alt Bird Dog [5/5]
10 Banded Good Mornings
10 Banded SquatsScoring: Not Scored
C. WARMUP 3
-Easy Row or Bike 3 Mins
1) Deadlift to the hang
2) Hang to the high-pull
3) Hang muscle snatch
4) Power snatch balance
5) Hang power snatch
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-DB SQ
-DB Shoulder Press
-DB ThrustersScoring: Not Scored
D. METCON
30-20-10-20-30:
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Thrusters (50/35)Scoring: Not Scored