Warm-up
3 Steady Rounds:
10 Snatch Grip Deadlifts
15 Toes to Bar
20 Calorie Row
(scale TTB to hanging knee raises as needed)
LITE
sub KB Deadlifts for Snatch Grip Deadlifts
Strength
Pause Low Hang Snatch 6x3 @70-80%
MetCon
RX
AMRAP 10 minutes:
9 Deadlifts, 225/155lbs
12 Bar Facing Burpees
200m Run
(RX+ 275/185lb deadlift)
SCALED
185/125lb deadlift
LITE
AMRAP 10 minutes:
12 KB Deadlifts
12 Burpees
200m Run
Cool Down
Pigeon, 3min./side
Competition Side Work
6 Rounds 30sec. on 60sec. off
Max Assault Bike Calories
Score is total Calories
