7/31

Unrated – Group Class

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Warm-up

2 Sets

1:00 Machine

7 muscle snatch (empty bar)

7 snatch grip push press (behind the head)

7 Box Jump with Step Down (24/20)

10 Bird Dogs R/L

Weightlifting

Split Jerk (1 Jerk Dip + 1 Jerk, heavy in 10 min)

Metcon

Metcon (Time)

3 rounds

25/20 Calorie AirBike

15 Single Arm Dumbbell Shoulder to Overhead (70/50) Right Arm

15 Single Arm Dumbbell Shoulder to Overhead (70/50) Left Arm

10 Bar Muscle Ups