Saturday, 11/7

Warm Up

3 Rounds

12 Band Good Mornings
6 Spider lunges
12 Alt Samson Lunge
6 Alt T Push ups

2 Rounds
1 Minute Death Stretch/side (1st round low, 2nd Round high)
1 Min Standing Calf Stretch/side (1st round straight leg, 2nd Round bent knee)

Met Con

Prep:

(4 Minutes) 
2×6 Pistols + 6 Alt DB Snatch (light, working weight)

Work:

4 Rounds for Time (24 Minute Cap) 
12 Alt Pistols (6 per leg) 
24 Alt DB Snatch (50/35)
400m Run 

Pistol Scaling:
6 Reps/round (per leg)
12 Single Leg Squats* (all 6 on one side before switching)