Thursday September 19th, 2019

Warm-up

ALL : Junk yard Warm up 8 reps each

Then 8-10 Min of Empty bar Snatch work/practice (Coach lead)

Metcon

ALL: Metcon (AMRAP - Reps) 7 min on / 2 :30 rest

A) 9/6 Cal on bike -Right into Max reps Bench press (135/85)

B) 10 Dual Db Deadlift (50/35) 100 ft Farmer walk

C) 200 m run 8 Power snatch (115/75)  (*Db snatch for mod)

Cooldown

ALL: 2 Min Coach stretch 2 Min pigeon stretch