11-08-2021

Warm-up

3 Rds

10 PVC Pass Through

10 PVC ATW

:15 Worlds Greatest Stretch (Left)

:15 Worlds Greatest Stretch (Right)

25′ Walking Lunge

Then

Burgener Warm Up

 

Weightlifting

Overhead Squat

Every 1:30

5×5

EMOM x 6

Snatch Balance

3 reps @70%

*Focus on strong punch overhead and stable shoulders throughout reps*

Metcon

“Randy”

For Time

75 Power Snatch (75/55)

Time Cap- 10:00

Conditioning

AMRAP 12

Row 25/20 Cal

50′ Heavy Farmer Carry (Challenging Weight)

50 Double Unders (100 Singles)

25 Dbl KB Deadlift (Same Weight As Farmers Carry)