WARM UP
Complete a 6 minute AMRAP of:
15 Butterfly Sit Ups
10 Cal Row/100m Run
10 Wall Balls #9/6
4 Inch Worms
MOBILITY & SKILLS
Hamstring – Low Back – Deadlift
CONDITIONING
For Time
300 cal Row/Air Dyne; every 100 Cal Perform:
30 Deadlift #1.2 BW
15 mt Barbell Yoke Walk # BW+Suspended KB 2x#24/16
5/3 Tire Flips #1.5 BW or Heavier
ACCESSORY WORK
EMOM 8′
1 Hang Power Snatch
1 Squat Snatch
3 Overhead Squats
#40% 1 RM of Snatch
