8/17

Unrated – Group Class

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Warm-up

7 minutes:

7 Hanging Scap retraction

7 Alt V-ups (each side)

14 PVC Pass through

7 step-up (each side)

Weightlifting

Overhead Squat (Work up to heavy complex in 10 minutes)

3 snatch grip push press

+

2 overhead squats

Strength

Front Squat (Work up to heavy 3 reps in 10 minutes )

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

7 power cleans (155/105)

14 toes to bar

7 box jumps w/step down (24″/20″)