Warm up:
10. Calorie bike
10. PVC Kang Squats
10. PVC Windmills
10. Catcows
10 Slow Jefferson Curls
Movement Prep:
5 Snatch Deadlift
5 Snatch Pull
5 Snatch High Pull
5 Muscle Snatch
5 Power Snatches
Strength:
In 12 Min Build to your 1RM Deadlift for today
Start with 50% at 5 Reps then 3 reps at 60% then build to a Single heavy for the day
Metcon:
Metcon 4 Rounds (QUARTERFINALS WOD 1)
1 Min Max Snatches (135/95)
1 Min Max Calorie Row
1 Min Max Double Dumbbell Step ups (50/35)
Rest 1 min
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