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Unrated – Group Class

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Warm-up

3 rds

50’ banded side step

10 banded squats

:20 dead hang

10 muscle snatch (empty bar)

Weightlifting

Snatch (10 minutes, 1 snatch deadlift + 1 hang snatch )

Strength

Front Squat (3 @ 70%, 2 @ 80%, 1 @ 90%+)

Metcon

Metcon (Time)

3 rounds: 20 min cap

10 alternating Floor press (70/50)

20 burpees over the DBs

30 wall balls (20/14)