Wednesday

Group warm up
200 meter backwards jog

2 rounds
10 pvc pipe OH lunges
10 pvc pipe stiff leg Deadlifts
10 pvc pipe pass thrus
10 pvc pipe side bends

Strength (15 mins)
7 attempts
Hang clean + front squat
*if you squat clean, you must lock out, then front squat

Metcon
35 Push press 115/80, 95/65, 75/55
25 toes 2 bar, L2 toes almost to bar, L1 knees to 90°
15 GHD situps (int. To parallel, beg abmat situps)
25 toes 2 bar
35 push press