Warm-up
400m Run
3 Rounds
10 Scapula Pull-ups
10 per arm Kettlebell Rows (light)
5 OH Kettlebell Squats (each arm)
Coach’s Led
Kettlebell Single arm carry
Snatch PVC warmup
Strength
Snatch+ Overhead Squat (10 Sets@ 70%+ of 1RM Snatch)
Metcon
12 Minute AMRAP-
1 Rope Climb
2 Bar Muscle-Ups
3 Thrusters (135/95)
*Sub for bar 2 Muscle-ups= 4 pull-ups+ 4 Ring, parallette or Bench dips (don’t sub pushups we’re doing them tomorrow)
