Warm-Up
Three rounds at increasing pace:
200 m Row
5 Snatch Grip Deadlifts
5 Knee Raises
10 Kettlebell swing
10 Scapular Push-ups
5 each DB Power Clean
10 Back extension
1 Inchworm complex (last rep follow w/90 sec wrist mobility)
Strength: In 12min: Snatch Grip Deadlift: MTR: 10-8-6-4-2
MetCon: Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
1 Power clean, Rx: 175/105 lb, Rx+: 225/155lb
