STRENGTH
1a) Seated DB Shoulder Press, Neutral Grip: 4 x 10. Rest 30s.
1b) Banded Pulldowns: 4 x 15. Rest 30s.
METCON
EMOM 20:
Minute 1: 10 KB Snatch each (53, 35)
Minute 2: 15 Hollow Rocks
Minute 3: 10 KB Rows each (53, 35)
Minute 4: 15 SDHP (53, 35)
Minute 5: 100m Active Recovery Jog
*Score = total reps
L3: (45, 25)
L2: (35, 25)
L1: (35, 25 Single Arm Russian Swings for KB Snatch)