Warmup
0-3 warm-up
bike or row
4-10
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
bike or row
4-10
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
Skill Work
6x4 Front Squat EMOM
6 minutes @ 70% of 1rm
6 minutes @ 70% of 1rm
Metcon
5 RFT
5 Snatch
5 OHS
25 DUs
135/95,105/75, 95/65, 85/55, 75/45, 65/35
5 Snatch
5 OHS
25 DUs
135/95,105/75, 95/65, 85/55, 75/45, 65/35
Cool Down
Coaches choice
