Wednesday, December 14th 2022

WARM UP

EMOM x 4

-10 Russian KB Swings

-10 Air Squats

-3 Burpees

into

-SL RDLs

-Squat Rotations

-Straddle Stretch

then,

Barbell Power Snatch Warm Up and Metcon Set Up

METCON

3 Rounds

20/16 Cal Row

10 DB Push Press (50/35)

2:00 Rest

3 Rounds

15/12 Cal Bike

8 Power Snatches (115/80)

2:00 Rest

3 Rounds

15 Burpees to a Line

20 Wallballs (20/14) (10′,9′)