1) Power Snatch + Overhead Squat: 4 x 2 + 2, adding weight each set if form permits. Rest 90s.
2) Sumo RDL: 4 x 8-10, AHAP. Rest 90s.
3) Goblet Walking Lunges: 3 x 8 ea. Rest 60s.
4) Farmer Carry: Accumulate 300 meters (70, 53). Rest as needed.
5 Rounds of:
60 Yard Sledpull Powerwalk Forward. Rest 60s.
*Athlete choice of weights. Attach sled straps to belt.
4 Rounds of:
15 Russian Swings (70, 53)
15 Goblet Squats (70, 53)
*Not for time. Rest as needed.
– Strength: The focus today is completing all work with perfect technique. Today is a great opportunity to not worry about performing a Metcon, but keep in mind the sled-work has a conditioning effect.