Warm -Up: 250 run

12 Air Squats

6 Figure 4 Holds (3 each side)

12 Good Mornings

8 Iron Cross

10 Kipping Swings

 

Strength: Deadlift (tempo)

Warm up to 45% of 1RM then:

EMOM for 8 mins @ 3 reps each

Tempo – 4 secs to lift; 1 second rest at TOP then 4seconds back to floor (repeat for 3 reps each minute)

4140

(We are focusing on keeping a “neutral back” for entire movement)

 

MetCon: 5 RFT

200 m Run

20 Hang DB Snatches 50/30 (RX+ KB 55/35)

10 Pistol Squats