Saturday July 6

Warm Up

Dynamic Warm-up

Skill

Every 30 seconds for 5 mins perform 2 reps @ 50% Hang Power Snatch

Metcon

With a running clock:

3 rnds:

10 Power Snatch (80% bw)

20 Box Jumps (30/24)

At 10:00 min mark

3 rnds:

15 Push Press (80% bw)

15 Toes 2 Bar

At 20:00 min mark

400 m Run

20 Over the Bar Burpees

400 m Run