Sideways Band Walks 50 feet each direction
5 Glute ham raises - Use hands if needed to push yourself back up
15 KB swings (Russian – emphasis on power from hips, bell stops at eye level)
Full snatch. Move up based on feel.
Use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, go for a small PR, if not stay around 90%.
10 Calorie Bike
10 Front squats (135/95)
Then, depending on your weaknesses, choose ONE of the following:
Minute 1: Max Wall Balls
Minute 2: Max Distance Handstand Walk
Minute 3: Rest
Rest 1 minute
DO NOT go max effort on any of these. The goal is to push a harder pace than you would in a metcon, and hold it for each one. Consistency is the goal.