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Components

Deadlift

Metcon

Settings

Workout

Stepping back

Warm-up

Deadlift Warmup (No Measure)

2 Rounds:
20 Banded Lateral Steps
15 Banded Glute Bridges
10 Alternating Toe Touches
10 Cossack Squats
5 Empty Barbell Good Mornings
10 Empty Bar Alt. Step Back Lunges

8 Minute Cap then gathering at the TV for the WOD Breakdown.

Strength

Deadlift (3 Reps every 1:30 x 10)

Metcon

Metcon (Time)

For time, 30-20-10 Reps of:
Snatches (85-95lbs)
Step Back Lunges (bodyweight *No Barbell)
2x Double Unders

hands low on the DU

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