Saturday July 27

Warm-Up
2 x

15 Hips to Wall
10 Scorpions
15 light Band GMs
10 Band Pull-Aparts
15 Spider Lunges
10 Cossack Lunges
Strength – Deadlift Clusters
1 set of 5 RDL (bar only)
2 sets of 5 DL (lt weight, then mod wt)
3 sets of 2 reps plus 2 reps cluster
3 sets of 1 plus 1 plus 1 cluster

Team Met-Con
– done in teams of 2-3
A 6 DL, B 6 DL
A 6 DL/12 K2E, B 6 DL/12 K2E
A 6 DL/12 K2E/18 Bastards, B 6 DL/12 K2E/18 Bastards
A 6 DL/12 K2E/18 Bastards/ 24 DB Snatch each arm (alt from floor), B 6 DL/12 K2E/18 Bastards/24 DB Snatch each arm (alt from floor)