Warm up:
15 min emom
Min 1: 18/12 cal row
Min 2: run 200
Min 3: 15 kb swings 53/35
Mobilize
A) 12 min emom
1 full snatch + 1 ohs starting weight should be 135/95. Move up as often as possible. But no misses. If you miss your done.
B) 6×2 back squat at 80%
C) class metcon
D) 3 rounds
400 m run+400 m run w/20/14 lb med ball
Rest 2 min between rounds
Right into:
3 rounds
200 m run+200 m run w/medball
Rest 2 min between rounds