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Unrated – Group Class

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Warm-up

3 Rounds:

200m run/row

10 banded squats

10 V Ups

10 DB Upright Rows

Weightlifting

Snatch (work up to heavy double, not touch and go, 10 min)

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Strength

Bench Press (10 min to work up to a heavy double )

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min amrap:

21 wall balls (20/14)

15 Box Jumps (30/24)

9 Devils Press (50/35)