Thursday August 15 "Filthy 50"

Warm Up

Group Dynamic

Skill

Snatch Progression (use 55% max)

0-1 min - 5 Snatch Pulls

1-2 min - 5 Hang Power Snatch

2-3 min - 5 Hang Squat Snatch

3-4 min - 5 Power Snatch

4-5 min - 5 Squat Snatch

Metcon

"FILTHY 50"

50 reps of each:

Box Jumps (24/20)

Jumping Pull-ups

KB Swings (35/25)

Walking Lunges

Knees to Elbows

Push Press (45/35)

Back Extension

Wallballs (20/14)

Burpees

Double Unders