15
02 '19
Strength
Back squats
3-3-3-3-3
METCON
5 rounds for time:
12/9 cals row or air bike
12 toes to bar
12 alternating dumbbell snatch 70/50
*Yes, 70/50 for the dumbbell
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Snatch balance
3-3-3-3-3
Thrusters
3-3-3-3-3
Gymnastics
30 strict pull ups
Core
3 rounds
15 GHD sit ups
15 back extensions
