Warm Up:
2 RFQ of:
20 Banded Face Pull @2121/
20 Supine Banded Pull Apart @2012/
20 Banded OHS @2011
+
2 Rounds of:
5 M.B. Sit Up To Chest Pass (20/14#)/
5 OH Toss/
3 Broad Jump/
15 Seconds Air Bike Sprint
3 Minutes WU + 2 Rounds @85% Somewhat Hard Pace; Rest 90 Seconds after each round
Lift:
B: Hang Power Snatch (3@65/70/75/80%)
+
C: Back Squat (12 @65/75 + 10@80-90/90-95%+)
5 Minutes WU To 65% of Heaviest from 04/04/22 @21X1 + 12 @65/75 + 10@80-90/90-95%+ @ Tempo; Rest 90 Seconds Between sets
Metcon:
4 RFT of:
11 Thruster (65/95)
1 Rope Climb (15’/20′)
