GROUP WARMUP
2 rounds of:
:30 Ski
5 empty barbell hang snatch -> power snatch
5 burpees
5 beat swings -> 2 muscle up or 5 chest-to-bar
TEST
For time:
1000 Meter Ski-erg
20 Power Snatch RX 95/65 M55+ 75/45
10 Burpee Ring Muscle ups (Modify: Burpee Chest-to-bar)
ALTERNATE TEST
For time:
600 Meter Ski-erg
20 Hang power clean or snatch
10 Burpees
10 ring rows
MIDLINE
3 sets -
10 Each way stir the pot
10 Kettlebell dead-bugs
:20 suitcase hold each side
MOBILITY
2 sets -
1:00 Seal pose
1:00 Pigeon stretch each side
HAPPY BIRTHDAY TO MEME OUELLET
And on Sunday...
HAPPY BIRTHDAY TO CHELSEA FIDGEON & BROOKS GREENWAY
