Group Warm up
- Tabata Hollow rocks/Hand release pushups (alternating each round)
- Tabata ground to bar touches/knees to 90 degrees (alternating each round)
Strength
10 min EMOM
Min 1-5... 2 Hang Snatches + 3 OH squats 95/65
Min 6-10...1 Hang Snatch + 2 OH Squats 135/95
**adjust weight accordingly to maintain good form
Metcon:
17 Min AMRAP
2 Bar Muscle ups or 5 Chest to Bar or 7 Chin above bar Pullups
7 Dead Lifts 225/155; 185/135
100 Meter Sprint
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