Demolition

Warm Up/Mobility
Warm-up
Amrap 8
1 Minute Cardio (Your choice) (start easy and build intensity each round)
7 single leg dumbbell RDL (each side) (moderate)
7 single arm dumbbell russian swing (each side) (moderate)
7 single arm dumbbell press (each side) (moderate)
50 single unders

1 Set: (at workout pace)
2 Single Arm Dumbbell Clean And Jerks (at workout weight)
15 Double Unders

Strength
Front Squat (5×3)
80-85% of 1 RM Front or 90-100% of Clean Max

Metcon
12:00 TC
7-8 Goal
Metcon (Time)
Start w/ 15 Doubles then the DB Clean and Jerk Ends w/ 15 Double under
12 Single Arm DB Pwr Clean and Jerk*
15-30-45-60-45-30-15
Double Unders

* Only 6 Sets of DB Clean and Jerk
Starts w/ 15 Dubs Ends w/ 15 Dubs

Strength
Snatch Balance (3-3-2-2-1-1)
Build in percentage should end at 85-95% of 1 RM Max
Power Snatch (3-3-2-2-1-1)
Should end around 85-95% of 1 RM
Hang Snatch (8,6,4,8,6,4)
Unbroken
Wave loading

Finisher
Metcon
3 Rounds:
15 Bent Over Dumbbell Rows (Each Side)
10 Tempo Goblet Squats (5 second negative, stand up fast)

Post Workout Mobility
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side

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