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Components

Warm Up 4

1 RM Deadlift

Metcon

The Cell Gym 7.6.18

Warm-up

Warm Up 4

2-3 Rounds NFT of:

15 Calories row, ski erg, assault bike

10 shoulder taps

10 Push-ups

3+3 thread the needle mobility (palm down)

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Weightlifting

1 RM Deadlift

5@50%
4@60%
3@70%
2@80%
1@90%
1@95%
1@?
1@?

Metcon

Metcon (Weight)

12 Min E2MO2M
3 full Snatch @ 65-75% of 1 RM

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