Warm-up
Ground Conditioning
then…
3 sets
10 SL Naked Bar RDL Each Leg
:20 Side Plank Clam Shell Each Side
10 Naked Bar Thrusters
:20 Bottom Squat Hold with Bar on Back
Weightlifting
Deadlift (10,10,10)
Set 1: 10 Reps @ 60%
Rest 3 minutes
Set 2: 10 Reps @ 70%
Rest 2 minutes
Set 3: 10 Reps @ 75%
*Must hang onto bar for all 10 reps. All TNG. Record heaviest weight for TNG.
Metcon
Metcon (3 Rounds for reps)
Each for reps
1 min AMRAP
ME Double DB Snatch (50/35)
Rest 1:00
1 min AMRAP
ME T2B
Rest 1:00
1 min AMRAP
ME Double DB Thrusters
Rest 3:00 then….
Metcon (Time)
For time:
10 Double DB Snatch (50/35)
20 T2B
30 Double DB Thrusters
ESC
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