1.Warm up

Run

 

2.Mobility

Thoracic Extension with Ring

 

3.Skill

KB Snatch

 

4.METCON

A. For Time (7min cap)

400m Run

10 KB Snatch R (24/16)

10 KB Snatch L

400m Run

 

B.For Time (7min cap)

21-15-9

Ring Dip (A.Band B.Box)

Overhead Lung KB (One arm)

 

C. 2 Round For Time (7min cap)

50 Mountain Climber (*오른발에만 카운트)

25 Sit up