Fitness

Metcon
4rounds of:
-Single leg KB RDL’s to a plate 8xea
-leg raised RR 6-10x
-KB alternating walking lunges 16x
-T,Y,I arm raises 10x

Metcon
4 rounds in teams of 2:
-partner A is doing 40m heavy sandbag carry
-while B is doing SU

switch after each round everybody is doing 4 rounds!

Performance

Metcon
Find your technical max:

-1Power Snatch
-2Hang Power Snatch

bb is not allowed to touch the ground

Metcon
3 rounds of:

-farmer handle carry ahap 20m-20m

2 rounds of:
-hand over hand seld pull ahap 20m

1set of
-max effort bw Sandbag Squat