6 Jun 18

Snatch Grip Deadlift (Every :90 SecĀ  for 7 sets)
3 Snatch Grip Deadlifts with bands
–Super slow–3 seconds up and 3 seconds down–
Pulling for positions
-Add weight each set till max
Metcon (Time)
“Sugar Sugar”
21-15-9
Sumo Deadlift High Pull (95,65)
3-2-1
Rope Climbs

L2
1-1-1
Rope Climbs
L1
15-12-9
Ring Rows
RX+
5-3-1
Rope Climbs

12 min time cap

Extra Credit
Metcon (AMRAP – Rounds)
3 Rounds
1. 200m Walking Sled/Tire Drag (hard)
2. Partner Glute Ham Raises 3×10
3. DB Bulgarian Squat (back foot elevated) 3×6-8 each leg
–add weight each set–

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