Skill Development/Warm-Up: 4 Rounds at Own Pace:
5 Jump to Support on Rings
20 m Bear Crawl
10 Side to Side Hops over Parallete
3 Skin the Cats

Strength Tempo WOD: Snatch Deadlift 6 sets by 3 reps @ 2131

Kevin’s Notes: This is not a maximal effort lifting day. Here we are concentrating on form and technique, to ensure we activate and overload our joints.. Also to better equip us for the first pull of the snatch, in which, why I programmed this movement into our strength programming… We are concentrating on our form and ensuring that we are doing the movement correctly and safely
The Tempo is asked to do 2131 for the snatch deadlift, so here is your notes on this style of exercise.. With any pull movements like the deadlift or pull-ups, we are always start with the third number…
3- From the starting position, we take 3 seconds to reach the top of the movement
1- From the top position and full extension, we take 1 second at the top for a rest
2- From the top position and full extension, we take 2 seconds to lower weight back down to starting position
1- From starting position, we take a 1 second rest at bottom

Met-Con WOD: For Time of the following Movements:
50 Walking Lunges
10 DB Burpee Push-Ups
30 Unanchored Sit-Ups
10 DB Burpee Push-Ups
50 Jumping Pull-ups
10 DB Burpee Push-Ups
30 Unanchored Sit-Ups
10 DB Burpee Push-Ups
50 Walking Lunges

Kevin’s Notes: Guys will use between 20-25 lbs for DB Burpee Push-Ups. Gals will use between 5-15 lbs for DB Burpee Push-Ups. The movement for the DB Burpee Push-Ups will be the following; Have Dumbbells at sides, jump down into a burpee with chest touching ground, going below the dumbbells, when you come up after push-up, jump with dumbbells at your sides, NOT OVER YOU HEAD!!! DUMBBELLS WILL BE AT SIDES WHEN YOU JUMP UP TO FINISH REP OF BURPEE!! If you have any injuries or the weight is to much, perform regular burpees…