Strength: Speed work with the Sumo Banded Deadlift. Focus on speed and perfect technique today.
Metcon: a Testing piece that will challenge you from head to toe but also your ability to pace/breath. Do not underestimate this one. Loading should be light.

STRENGTH

1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
– to a moderate height
2) Sumo Deadlift against a band: 8 x 3 @50% of 1RM

every 60s.
– reset reps
– take 3-4 sets to build to work set.
3) Warm-up Power Snatches + Wall balls

CONDITIONING

“Snatch Balls”
AMRAP 7:
7 Power Snatch (42.5, 30)
10 Wall balls (9, 6)

L3: (35, 25)
L2: (30, 20)
L1: (25, 15)