12-22-2021

Warm-Up

2 Rds

25’ pike walk

25’ high kick

10 Empty Bar DL

10 Box Step-Up/Box Jump

Mobility

2 Rds

12 PVC Bent Over Thoracic Rotation

:45 Ankle stretch/side

:45 3-Pos Lat Stretch/side

Weightlifting

Run 200m + 4 TNG DL

4 sets @ 70% of 1RM, rest 1:00 between sets

Metcon

AMRAP 12

5 Snatch Grip DL

5 Hang Power Snatch

5 OHS

5 Snatch Grip Behind the Neck Push Press

RX: 75/55

*Complex must be completed unbroken in order for round to count.*