Sunday, August 14

Warm-up
Warm-up
AMRAP X 6
5 Up-Down DL
10 Alt. DB Snatches
10 Samson Lunges

Weightlifting
Snatch Complex (Weight)
E2MOM X 6
1 High Hang Snatch + 2 Hang Snatches (Building to Moderate-Heavy Feel)

Metcon
“Little Nicky” (AMRAP – Rounds and Reps)
AMRAP X 10
5 Devils Press (50/35lb) (22.5/15kg)
20 AbMat Sit-Ups

Cool Down
100m cooldown walk
1:00/side Thread the Needle Stretch
1 min/side lying back stretch (pull knees to the side, keep shoulders square)