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10.16.14

16
Oct

10.16.14

Warm-up
10 min amrap
10 banded good mornings
10 perfect/strict sit ups
10 scorpions
10 lunges

Mobility
T-Spine/glutes

Strength/Skill
SPEED Deadlift 8×3 @60%
Drop and reset each rep. Pull the weight off the floor like it slapped your mother. All 24 reps need to be moved with serious intentions.

METCON
For Time:
15 Power Snatches, 95/65
100 Double unders
12 Power Snatches, 115/75
100 Double unders
9 Power Snatches, 135/95
100 Double unders
6 Power Power Snatches, 155/105

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