Skills
5 sets of:
10m HS walk*
10 dragon flags
10 bottoms-up KB Z press (single arm, 10L / 10R) – heaviest possible
10 feet-elevated ring rows – weighted w/ plate on chest if possible
*Sub out wall walks or box walks as needed
Metcon
Sport:
2 rounds for time of:
30 calorie row
30 TTB
30 power snatch 75/55
Life:
2 rounds for time of:
30 calorie row/AB/10m shuttle sprint
30 KTE
30 power snatch 65/45
Fundamentals:
2 rounds for time of:
30 calorie row/AB/10m shuttle sprint
30 Abmat sit ups
30 power snatch – choose load
