10 minutes
Coach led
Dynamic warm up
Ready
7 min AMRAP
Banded march - length of gym
Banded good mornings -15
Banded sumo squat - 15
Strength
Snatch
7-5-3-1-1-1 60/65/70-90-90-90
Metcon
12 min AMRAP
10 Deadlifts 110/90kg
5 Rope climbs
10 Push press 60/40kg
Extra Credit
Tricep and hamstring smash out - roll those suckers out
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