Skill/Strength:
EMOM 7
1: 30 Sec Plate Pinch Hold 35/25lbs
2: 30 Sec Pullup Bar Hang
3: 30 Sec Handstand Hold
4: Rest
Metcon:
AMRAP 14
10/7 Echo Bike Calories
10 Box Jump Overs 24/20in
10/8 Row Calories
10 Alternating Dumbbell Snatches 70/50lbs
-Reset machines each round
Mandatory Mobility:
3 min delt smash per side
3 min forearm smash per side
Optional Additional/Alternative Work:
3 Rounds for quality
20 Medball Russian Twists
20 Double Dumbbell Overhead Walking Lunges, pick weight
-Dont go fast on the lunges. Choose a challenging, but safe weight and work on getting better
