A. WARMUP 1
Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Duck walk exercise
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec
—————-
Dead Bug 10/10 x 2
Bridge Dog 10/10 x 2Scoring: Not Scored
B. WARMUP 2
2 Rounds
6 Snatch Grip RDLs
6 Snatch Hang High Pulls
6 Hang Muscle Snatch
6 Box Jumps *increase height on second roundScoring: Not Scored
C. BACK SQUAT 5 x 5
BACK SQUATS
5-5-5-5-5 Scoring: Weight (higher is better)
D. METCON
"Peaky Blinders"
For Time:
27-21-15-9
Power Snatch 75/55#
Box Jump Overs 24”/20”Scoring: Time (lower is better)