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Components

Metcon

GET A GRIP

Settings

Workout

Wednesday

Warm-up

AMRAP x 5 MINUTES
5 Scap Pull-Ups
5 Kip Swings
5/5 KB Russian Swings
5/5 KB Bent Over Row

Coach's Note -- After completion of the Warm-Up KBs go Away and Barbells come out. Go quickly into the teaching of the Deadlift

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK...
Build to Heavy 3-Rep TNG Deadlift*

*Option for "Library TNG" Deadlift

(Score is Weight)

Workout

GET A GRIP (Time)

FOR TIME
6-9-12-15
Deadlift (315/225)|(225/155)
15-12-9-6
Bar Muscle-Up

(Score is Time)

KG BB: (143/100)|(100/70)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Ups

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