Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 ground to overhead with bumper, 45/25

10 burpees to bumper

150 m row

Workout Warmup:

5x3 deadlifts on the 2 min working up to a heavy triple. Warmup HSPU between sets

Workout:

Diane, last done on 10/30/2018

21-15-9 reps for time of:
• Deadlift 225/155
• HSPU

Endurance:

18 min AMRAP

18/12 Calorie Row

15 Ball Slams

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

Lift:

7 rounds of:

Snatch, complex of 1 hang+1 from ground+1 snatch balance

Skill: