Warm-up

3 Rounds:

10 Single KB RDLs

10 Single KB Bent Over Rows

20 Flutter Kicks

Lower Body Strength

Every 3 minutes for 12 minutes:

Complex: 8 Barbell RDLs + 6 Barbell Bent Over Rows

*keep barbell in hands for all reps

*good time under tension for the low back, glutes, hamstrings and lats

MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

5 Hang Power Snatch

10 MB Slams

20 Double Unders

*Pace Goal: 7-9 Rounds

*Hang Power Snatch: stay unbroken, focus on good hip pop and drop under the weight

*Slams: good overhead extension, power and contract core

*Dubs: relax and try to stay unbroken throughout

Beginner: 45/35, Light MB, Line Hops

Intermediate: 75/55, 30 Single Unders

Advanced: 95/65, 50/35

Sport: 115/75, 50/35