WARM-UP in 8 min:
1x10ea
1. Leg Swing. 6. Step Up
2. Supine Scorpion. 7. Grasshopper
3. V-Roll. 8. Sumo Squat Touch Down
4. Prone Scorpion. 9. Ninja Get Up
5. Plaunch Push Up+WalkOut+Sun Sal.
Row 500m
Bar Warm up
Sn Deadlift+HMS+SP+OHS+Sotos Press 1x5ea.
MS+PSB+OHS+Sotos Press 1x5ea.
HSP+PS+HS+Sn Land+Sn Drop 1x3ea.
SP+HPS+HDS+SB+HSB 1x3ea.
Low Snatch Pull 1×3/35% 1×3/60%, 1×3/70%, 1×3/75%
High Snatch Pull 1×3/35% 1×3/60%, 1×3/70%, 1×3/75%
Low Clean Pull 1×3/35% 1×3/60%, 1×3/70%, 1×3/75%
High Clean Pull 1×3/35% 1×3/60%, 1×3/70%, 1×3/75%
Deadlifts: 10-8-6-4
METCON In 10min:
“1/3Sean”
3 rounds for time of:
11 Chest to bar pull-ups
22 DB Front squat, 35/25lbs
