03.09.18

Warmup
3 Rounds, not for time
10 Squat Thrusts
30’ Bear Crawl
30’ Walking Lunge
10 Squat Thrusts
30 Single Unders
30 second Plank
Mobility
Lax Ball smash forearms – 1 min per side
Lax Ball smash foot arches x  1 min per side
90 sec Kneeling Calf/Achilles Smash with Foam Roller
Wall Shoulder Opener Drill – 30 Sec with arms in line with shoulders,
30 sec with arms wide, 30 sec with hands in diamond on wall.
Medball/PVC Thoracic opener – 1 min
Skill/Specific Prep
Review 18.3 to include movement’s and scaling options. 
Then with a 10 min running clock, perform 2-3 rounds of:
10 DU’s or 20 singles
3 OH Squats with unloaded bar
10 DU’s or 20 singles
1 Ring Muscle up or 3 Dips
10 DU’s or 20 singles 
4 Alt DB Power Snatch at game weight
10 DU’s or 20 Singles 
1 Bar Muscle Up or 3 Jumping Pull Ups
10 DU’s or 20 Singles 
rest 90 sec to 2 min between rounds
10 DU’s or 20 singles 
Metcon 
18.3</strong>
2 rounds for time under a 14 min cap
Performance (open Rx)
100 DU 
20 OHS 115#/80#
100 DU
12 Ring Muscle Ups 
100 DU 
20 Alternating Dumbbell Snatch 50#/35#
100 DU 
12 Bar Muscle Ups 
Lifestyle (open scaled)
100 Single Unders 
20 OHS 45#/35#
100 Single Unders
12 Pull Ups 
100 DU 
20 Alternating Dumbbell Snatch 35#/20#
100 Single Unders
12 Pull Ups
Fitness
100 Single Unders 
20 OHS 45#/35#
100 Single Unders
12 Jumping Pull Ups 
100 DU 
20 Alternating Dumbbell Snatch 35#/20#
100 Single Unders
12 Jumping Pull Ups