GROUP WARMUP
2 sets -
100 meter jog
1 high amplitude arch to hollow/toe to bar
5 hang power snatch/power snatch
5 hang power clean/power clean
5 push-ups/handstand push-ups
:30 rest
METCON
For time -
1000 meter run
Rest 1:00
15-9-6
Toe-to-bar
Power Snatch RX 95/65; M55+ 75/55
Rest 1:00
12-9-3
Handstand Push-ups
Power Clean RX 115/75; M55+ 95/65
*score run and total time
ALTERNATE METCON
For time -
500 meter row or run
Rest 1:00
15-9-6
Abmat situp
Hang power snatch or Kettlebell swing
Rest 1:00
12-9-3
Push-up
Hang power clean or Kettlebell swing
MOBILITY
2:00 twisted cross each side
2:00 box stretch
2:00 each side thread the needle
HAPPY BIRTHDAY TAYLOR STAWARA and on Sunday, ANDY MAYO & MIKE SANFORD!
