Warm-up
3 sets of KB Complex
10 SDLHP
5 Strict Press Each Arm
5 Windmills Each Arm
5 Goblet Good Mornings
then…
1:00 Wall Hinge Stretch
1:00 Front Rack Mobility
Weightlifting
Shoulder Press (5×2-3 )
E2MOM @ 70-75%
Tempo Strict Press (22×2)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
5 Burpee Pull-up (Rx+ Ring MU)
100′ KB Waiters Carry (1.5/1)(Switch Arms at 50′)
20 Hang KB Snatch (1.5/1)(10 each arm)
