312.566.7201

WARM-UP:

2 rounds

  • 5 arm circles and flings
  • 5 leg swings and sweeps
  • 10 jumping jacks

2 rounds

  • 5 strict pull-up -or- 10 ring-row
  • 5 inch worm -or- 10 push-up
  • 5 lunges L+R -or- 10 air-squat

 

STRENGTH:

Snatch Pull

  • EOM 5×3 (heaviest possible)

 

Overhead Squat (w/ #bar only)

4 cycles

  • :10 time under tension in top position
  • :20 Tempo 21×1
  • :10 time under tension in bottom position
  • :20 REST

 

MetCon:

4 rounds – CAP16

  • 25 WallBall #20/14
  • 200m Run
  • 25 KB SDHP #53/35
  • 200m Run