Warm up
Get set up for workout! Doing strength second!!warm up going through the exercises !!
Metcon
For time:
75/55 lb. sumo deadlift high-pulls, 30 reps
30 box jump overs 24/20
75/55 lb. power snatches, 30 reps
30 burpees
75/55 lb. thrusters , 30 reps
Strength superset
Back squat 6 reps 65-75% of 1RM
Strict pull ups 5-8reps <– Chest to ring pullups strict
X6
NOTES:
got there late…did squats first…. #315 x 6
Then did a different wod…. 10 min amrap 30 sec airdyn sprint – 10 air squats…got 10 rounds
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