Tuesday September 10th

Warm-up

ALL:

With a partner/ or teams of 3

Skierg max cals in 3 min

*switching every :20 conga line style

Then

10 min Coaches call barbell warm up

Oly Lift (OPEN ONLY)

OPEN: Metcon (Weight) Snatch 5 min emom - 1 Power Snatch *rest 1 min 5 min emom - 1 Power Snatch + 1 OHS *rest 1 min 5 min emom- 1 Squat Snatch

* build as you go

Structural Strength (LIFE ONLY)

LIFE: Metcon (No Measure)

LIFE TRACK ONLY 15 min of work 9 Dual Kb Deadlift 7 Behind neck push press (from rack) 9 PVC Overhead squat (overhead lunge) 9 V ups/ Tuck up

Conditioning

ALL: Metcon (AMRAP - Rounds) DEATH BY 10 METER SPRINTS

*cap 20 min