• 1. Warm-Up
  • Run 400m
  • Dynamic Warmup
  • Static Hamstrings
  • 30 Jumping Air Squats
  • 2. Strength
  • 12 min ALT EMOM
  • O: 15 Hollow Rocks
  • E: 12 Alternating Pistols 
  • 3. Met-Con
  • For Time
  • 10 min AMRAP
  • Buy in of 50 Push-ups or 25 HSPU
  • Then…
  • AMRAP in remaining time
  • 2 TTB / 2 DB Snatch 50/35
  • 4 TTB / 4 DB Snatch
  • 6 TTB / 6 DB Snatch
  • 8 TTB / 8 DB Snatch