Sandbag Get Ups

Warm Up: Pre-SOP, Box Breathing, then ROM drills. 400m run, 15 barbell squat jumps, 400m run, 20 barbell lunges. 

 Strength: Back Squat 3 reps EMOM for 10 min @ 225#

 Stamina: 3 rounds; 5 Wide stance sumo deadlift 155#, 10 overhead duck walks @ 25#, 15 Stiff leg dead lifts 45#. 

 Work Capacity: 20 minute AMRAP 
   • 5 Muscle Ups 
   • 10 Hang Power Snatch 95# 
   • 15 Sandbag Get Ups 75# 
3 rds + 3 SBGU 

 Durability: Actice Stretching. 
Notes: the sandbag get ups slowed me down a lot. To make it worse the sandbag started to leak half way through and I had to fix it witch took off a minute or more. Need to work on those. 

 DM

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