1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m
2. Strength
Snatch
EMOM for 12 Minutes
1 Rep at 70-80%
145 across. Missed the 7th rep but hit 2nd try. This was easy.
3. Met-Con
4 Rounds:
25 Pull Ups
25 Unbroken Overhead Squats
R1 – 75/55lbs
R2 – 95/65lbs
R3 – 115/75lbs
R4 – 135/95lbs
Rest :90
R1: 1:22
R2: 1:50
R3: 3:55
R4: 5:51
Total: 18:21
All pull ups ub. Ohs ub, ub, 10-10-5, 10-8-7
4. Gymnastics
3 Rounds:
25 Ring Dips for time
Rest :90
R1: 0:54 as 15-10
R2: 1:22 as 10-8-7
R3: 2:01 as 7-5-4-4-3-2
