Warm-up:
- 3x? DB Snatch & Press
- 3×10 Duck Walk
- 3×3 Strict Pull-up
- 4×5 OHS Slide Drill
- Ramp-up
Skill/Strength:
Overhead Squat
5×5 @ 70%
Odd’s – 5 @ 70%
Even’s – 30 sec Squat
MetCon:
10 min. AMRAP
RX
- 20 DU
- 15 Reverse Wall Ball 30/20
Fitness/Recovery
- 50 SU
- 15 Reverse Wall Ball 20/14