1. Warm-up
3 Steady Rounds:
:30 second Plank Hold
10 Dumbbell Push Press
30 Double Unders
2. Strength
Find 1RM Strict Press
Find 1 RM Back Squat
3. Met-Con
3 Rounds For Time:
21 Calorie Row
21 Power Snatch 95/65lbs
After completing pieces 1-3, Please choose ONE of the following:
4a. Gymnastics Accessory
Find max time spent in nose and toes HS hold in one attempt with no breaking at the midline, or shoulder protraction.
4b. Strength Accessory
Find max set of strict HSPU in one attempt
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