GROUP WARM-UP
3 Rounds
5 Dumbbell snatch
5 Beat swings
5 Pull ups ring rows
METCON
For time:
21-15-12-9 reps of -
Alternating Dumbbell Power Snatch
Pull-ups or Ring Rows
DUMBBELL WORK
3 sets of:
5 Deadlift
5 Hang power clean
5 Shoulder to overhead
MOBILITY
2 sets of:
1:00 each side twisted cross
1:00 box stretch
