Warmup
3 min bike or row
Jog around 3 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
5x10sec ea cobra to child pose
Skill Work
9 min emom
Deadlift
3 each min @ 75% 1rm
build to 75 % by set 4
* wait for coach empty bar warm up instruction
Deadlift
3 each min @ 75% 1rm
build to 75 % by set 4
* wait for coach empty bar warm up instruction
Metcon
14min AMRAP
5 Hang Snatch 135/95
10 T2B
5 Hang Snatch 135/95
10 T2B
