MOBILITY AND MAINTENANCE
S1. Lacrosse Ball Shoulders (90 secs per)
S2. Band Assisted Lats (90 secs per)
PRIMER (1 Round)
5 Walkout Pushups
5 KB Hang Snatch (R)
5 KB Windmills (R)
5 KB Hang Snatch (L)
5 KB Windmills (L)
10 Plank Get-Ups
PERFORMANCE and FITNESS
AMRAP 7
1 Strict Pull-up
2 Deficit Pushups
2 Strict Pull-ups
4 Deficit Pushups
3 Strict Pull-ups
6 Deficit Pushups ...
Continue to add (1) pullup and (2) pushups until the cap is reached
CONDITIONING (For Time)
PERFORMANCE
10-9-8-7-6-5-4-3-2-1
T2B
2-4-6-8-10-12-14-16-18-20
DB Snatch 22.5/15
FITNESS
10-9-8-7-6-5-4-3-2-1
Kipping Knees
2-4-6-8-10-12-14-16-18-20
DB Snatch
MIDLINE
15-12-9
V Snaps
Disc Body Saws
Side Plank Rotations (L)
Side Plank Rotations (R)
