STRENGTH
1) Sumo Deadlift off 2″ plates: 1RM. Rest 2:00
– If you have chains, use them.
– Plates are elevated 2″ off the floor with either 25# plates or mats.
– Beginners: 5 x 5, 2″ off the floor adding weight if form permits. Rest 2:00
2) Squat Snatch: Warm-up performing sets of 2 work slight above desired metcon weight.
METCON
“Bookie”
For time:
60 Bar Facing Burpees
21 Squat Snatches (135, 95)
*9:00 Cap
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1 Metcon:
For time:
45 Burpees
45 DB Thrusters (light)