9/11

Unrated – Group Class

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Warm-up

3 sets

1:00 Machine

5 Muscle snatch

5 Behind the neck push press

5 Overhead squats

Weightlifting

Snatch Balance (5×2 HAP, no dip;drop snatch)

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Metcon

Metcon (Time)

1000m row

75 Double Unders

150′ handstand walk/bear crawls

75 double unders

1 mile run
scaled version will be

row/su/bear crawl/su/row again or scale the distance on the run.