Warm-up #2 (JJ/KBS/Plank/Squat)
4 rounds:
15 seconds jumping jacks
15 seconds KBS
15 seconds front plank
15 seconds Air squats
*increase intensity each round. Last round should be metcon, 100% effort pace
Snatch Grip Deadlift (10,8,6,4)
Set up like you're doing the snatch movement, not a traditional deadlift
Metcon (AMRAP - Reps)
5 rounds:
1min: planks
1min: Good mornings (65/45)
1min: Over the plate burpees
1min: Rest
Reps = burpees and goodmornings
Link for goodmornings: https://youtu.be/jvPvzIy_320
Rx+:
-handstand holds (facing either direction) OR handstand walk practice
-95/65 goodmornings
-burpees box jumps (face box when performing burpee)