8/3

Unrated – Group Class

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Warm-up

3 rounds:

1:00 machine

50’ banded side step

10 banded squats

7 inchworm into strict pull up

Weightlifting

Snatch Balance (Build to heavy complex in 10 minutes )

Snatch push press

+

Overhead squat

+

Snatch push press

+

Snatch balance

Strength

Front Squat (Bottom out front squat 4×4 moderate load)

Metcon

Metcon (Time)

3 rounds

25/20 cal row

100’ double dumbbell walking lunge

100 double unders
15 min cap