Warm-up
4 Rounds:
15 KB Swings
15/10 Calorie Bike
10 Strict Pull-ups
Strength
Find 1RM Squat Snatch Complex
Power Position Snatch + Low Hang Snatch + Snatch from the ground
*all reps are squat snatches, drop and reset after each rep
MetCon
RX
For Time:
1k Kettlebell Carry, 53/35lbs
(RX+ 70/53lb KB)
SCALED
-44/26lb KB or less
*KB must be held above waist
CF LITE
Warm-up
4 Rounds:
15 Russian KB Swings
15/10 Calorie Row
10 Ring Rows
Strength
4 Rounds:
12 DB Strict Press
20 Walking Lunges
45sec. Push-up Hold
MetCon
For Time:
1k Med. Ball Carry
