Warm Up
Mobility
3 rounds : 20 plate hops-10 KB deadlift alternated-5 kb front squats
(Round 2 : kb swing 1 arm, tour 3 : kb hang clean)
Skill
Movements of the Met Con
Met Con
2 rounds :
AMRAP 5’
500m row
+
Max reps :
3 dbl kb hang clean
6 dbl kb front squat
9 burpees over kb
2’ rest
AMRAP 5’
500m run
+
Max reps
9 burpee box jump over
6 pull ups
3 bar muscle ups
2’ rest