METCON

RX
For time:
100 Double unders
21 Deadlifts 60% 1RM
21 Box jumps 24/20″
21 KB swings 24/16kg
75 Double unders
15 Deadlifts 60% 1RM
15 Box jumps 24/20″
15 KB swings 24/16kg
50 Double unders
9 Deadlifts 60% 1RM
9 Box jumps 24/20″
9 KB swings 24/16kg

Scaled
For time:
100 Single unders
21 Deadlifts
21 Box jumps
21 KB swings
75 Single unders
15 Deadlifts
15 Box jumps
15 KB swings
50 Single unders
9 Deadlifts
9 Box jumps
9 KB swings
(scale to 15-12-9 if nessacery)

RX+
Deadlift @ 70% 1RM

BARBELL

Run with wallball

5x 4EMOM accessory work
8x single arm bent over DB row, AHAP
8x DB high pull in split stance, AHAP
8x Slow Elastiek Snatch high pull
8x Zotts presses, empty bar
8x Y Squats, max 5kg per arm

10EMOM
1x DB Squat Clean(power)
1x DB FSQ
1x DB Split Jerk(pushjerk)
3x single arm db presses in split stance(normal stance)

10EMOM @ 1 weight, +-80%
Snatch Pull
Hang Squat Snatch(power)
Snatch Balance(OHS)

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