Warm-up
Line Drills
then…
2 sets
10 KB Goblet Squats
:30 Goblet Bottom Squat Hold
10 Squat Jumps
10 Russian KBS
Weightlifting
Front Squat – 5,4,3,2,1,
E2MOM
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5- 1 rep @ 90%
Metcon
Metcon
3 Rounds for Total Time:
42 Alt DB Snatch (50/35)
24 Pull-ups (Rx+ C2B)
Rest 3:00 b/t sets
*Score is total time including rest
*20 min cap
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