Warm-up
3 sets
10 SA Hang DB High Pulls
3 World’s Greatest Stretch Each Side
:20 Hollow Hold
3 Sumo Inch Worms with Push-up
then…
Kipping/Beat Swing Technique
Metcon
Metcon (Time)
For time:
42-30-18
ALT DB Snatch (50/35)
21-15-9
T2B
Rest 2:00
100′ Suitcase Carry (50/35)(Same arm for full 100′)
15 SA DB Burpee Deadlifts
100-Foot Suitcase Carry Carry
12 SA DB Burpee Deadlifts
100-Foot Suitcase Carry
9 SA DB Burpee Deadlifts
Rest 2:00
12-9-6-3
Lateral Burpees Over the Dumbbell
24-18-12-6
ALT SA DB Hang C&J
*Score is total time including the rest
*25 min cap
Accessories
Double Under Volume Work
Metcon (10 Rounds for reps)
Every 45 seconds for 10 sets
:12 of ME DU
Rest the remainder of the :45
