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Unrated – Group Class

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Warm-up

2 rounds

10 Hanging Scap Retraction

20 Alt V-ups

15/12 Calorie Row

20 Step Back Lunges

Weightlifting

Snatch (1 Power Snatch + 1 Snatch, 10 min to build to heav)

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Strength

Back Squat (5×3 @ 50%)

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Metcon

Metcon (Time)

40/30 Calorie Row

30 sit ups

20 Chest to Bar

10 Burpee over Dumbbell

100ft Single Arm Overhead Lunge (50/35) (50’per arm)
14 min cap