Mobility
banded 3-way lat stretch
Strength/Skill
RX & L-3 Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat
Perform 2 snatches, and upon standing from the second, perform one additional overhead squat
L/2 & L1 Three sets of:
Overhead Squat x 4-6 reps @ 3211
Rest 60 seconds
Walking Lunges with Kettlebells x 20 steps
Rest 60 seconds
Dumbbell Renegade Rows x 6-10 reps
(push-up, row left, push-up, row right = 1 rep)
Rest 60 seconds
Metcon
For time:
Run 400 Meters
10 Squat Snatches (135/95lbs Rx) (L3 115/75) (L2 95/55)
20 Burpees over Bar
Run 800 Meters
20 Burpees over Bar or 20 Burpees (L-2 & 1)
10 Squat Snatches Run 400 Meters
OR FOR L2 – L1
30 Kettlebell Swings (55/35) & (35/20 L1) instead of snatches
20 Burpees (L-2 & 1) instead of burpees over the bar