Fundamentals:
1) Lecture: Deadlift

15:00 to Find 3RM Deadlift

2) Complete 21-15-9 AFAP of:

  • KB Goblet Squat
  • MB Slam
  • Double-Unders

3) 3 Rounds NFT of:

  • Dip Variation x 12-15
  • Supinated Grip Chin Over Bar Hold x Max Time

Fitness:
1) 10:00 Snatch Technique Work

2) Squat Snatch Not Touch n Go: 3-3-2-2-1
2 min rest between sets

3) 15:00 AMRAP of:

  • 25 Box Jumps (24”/20”)
  • 25 Hand Release Push-Ups
  • 25 Abmat Sit-Ups
  • 25 Double-Unders