Warm-up:
2-3 rounds:
5X Band pull-apart
5X Pass-through
5X Squat
5X KBS (2nd round snatches each arm light KB)
5X Pull-up/ring row
10X Hollow rock
10X Arch rock
Capacity:
3 rounds:
10” AMRAP:
10 Strict toe-to-bar
10 Thrusters (45lbs/33lbs)
10 TGU (5 each arm)
3 minute AMRAP:
ME KB Snatches***
Rest 1 minute
Keep HR between 140-150, but do not monitor HR for KB snatches
A) 90/90 SASL (reach optional, 3 on each side) with balloon
B) Banded Deadbug 5X each leg
C) Box Squats with breath