Warm-Up:
3 Steady Rounds
1k Bike or 500m Row
15 Empty Bar Good Mornings
15 Empty Bar Push Press
Strength:
Push Press
4×2 @ 90%
LITE = 5x5 DB Push Press
3. Met-Con
RX
AMRAP 15 Minutes
20 Alternating DB Snatch (55/35) (RX+ 70/50)
15 Box Jump Overs (24/20)
10 Pull-ups (RX+ = CTB pull-ups)
LITE = Lighter DB & Ring Rows.
Sidework:
5 Rounds
15 Overhead Squats 115/85lbs
15 Lateral Bar Burpees
100′ Farmers Carry
(Heavy AF)
Rest 2:00
