• 1. Warm-Up
  • Mobility OH/Hips/Hamstrings
  • 3 Steady Rounds
  • 10 Barbell Good Mornings
  • 10 Air Squats
  • 10 KBS

  • 2. Met-Con
  • 20 min AMRAP
  • 250m Row
  • 20 KB Snatch 53/35
  • 25 Box Jumps 24/20
  • 20 KB Snatch 53/35

  • 3. Strength/Skill
  • 10 min EMOM
  • 5-10 Alternating Pistols

  • 4. Accessory
  • Build to a heavy complex
  • 3 Push Press + 2 Push Jerks + 1 Split Jerk