Friday

Group warm up
2 rounds
-10  wall facing squats (6" from wall is ideal)
-10 ground to bar touches (touch the ground, jump with both hands touch a bar)
-10 walking lunges
-run to red rail and back

Strength
Snatch grip Deadlifts
3x5 (increase weight each set - Don't lose the snatch grip!)

Metcon
Every 3 minutes
Min 1-3
- 200 meter run
-Max rep plate burpee (burpee on to plate - No clap)

Min 4-6
- 200 meter run
-Max rep plate ground to OH

Min 7-9
- 200 meter run
-max rep plate situps

Min 10-12
-200 meter run
-max rep plate OH Squats

*plate - 45/35, 35/25, 25/15
*run - level 2&3 200 meters, level 1 100 meters
*score is combined reps from all 4 rounds