Tuesday

Group warm up
300 meter row
10 Cs and D's
10 heel to butt kicks
10 jump n jacks
10 drop squats (from full extension to a quick full depth squat)
10 situps
10 pushups

Strength
Snatch balance + 1 OH squats
7 sets of 1 + 1
Start with an empty bar
Try to increase weight each set

Metcon
7 min AMRAP
400 meter run
21 Hang cleans 135/95, 115/80, 95/65
Max burpees in remaining time

Straight to
7 min AMRAP
400 meter run
15 Hang cleans (same weight)
Max burpees

Straight to
7 min AMRAP
400 meter run
9 Hang cleans (same weight)
Max burpees

*final score is burpee count after all 3 rounds