SUNDAY WORKOUT

GW
10 SWING KICKS
10 DRAGON WALKS
​10 INCH WORMS
PVC MOBILITY

METCON 1
​50 WALL BALLS 
FOR TIME

​STRENGTH WORK
EMPTY BAR
3 POS - SNATCH GRIP
​3-2-1 POWER
​3-2-1 SQUAT 

BAR COMPLEX
​1ST PULL WITH 3 SEC PAUSE ABOVE KNEE
​RE- SET
2 PULL WITH 3 SEC PAUSE AT HIGH HANG
INTO SQUAT SNATCH

15 MIN PRACTICE

METCON 2
25 DU'S OR 50 SINGLES
25 AIR SQUATS
25 KBELL SWINGS
25 BOX JUMPS
25 POWER CLEANS 65/95
25 SIT UPS
​FOR TIME