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Main – WOD
Warm-up
Metcon (No Measure)
3 Rounds
10 KB Swings
10 (total) Planks w/ opp arm + leg raised https://www.youtube.com/watch?v=33TSvZNVUmI << check out the awesome t shirt
Power Snatch Warm Up / Mobility / Instruction
Weightlifting
Power Snatch (1, 1, 1, 1, 1 < 5 Singles @ 90% or better)
Metcon
Metcon (AMRAP – Reps)
EMOM 16
ODD – 3 Back Squats @ 50% of 1 ARM. Move the bar really fast on the way up
EVEN – 5-7 strict pull ups
If you can do more than 10 strict pull ups, consider doing these weighted.
Score = Total Pull Ups
RX+ = Weighted Pull Ups
Metcon (No Measure)
Row/AD for 10 Minutes at a relaxing pace…