Thursday

Group Warm up

Line Drills

Mobility

1a) ROM Stretching – Shoulder fix https://youtu.be/mpgs7YwVx5Q

1b) ROM stretching – piriformis - https://youtu.be/Lo3cWlQu7eM

Pre-Metcon

Empty Bar snatch warm up

Metcon

30 Burpees

30 Hang Power Cleans 135/95, 115/80, 95/65

200m Run everytime the bar is dropped

*15 minute time cap