Warm-up:
1 Round
10 Calorie Machine
10 IYTS
10 Floor snowangels
10 Squat Pass thrus
10 OHS
Wrist prep
Burgener snatch
New Cycle WK 7
In 12 Minutes Build to your heavy Snatch for the day
Metcon For time: (RANDY) 15 min cap
75 Power snatches everytime you break (8 Lateral Burpee over bar)
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30...
METCON: For Time: 7-5-3 Wall Facing Strict Handstand Push Up 1-1-1 Legless Rope Climb -rest 3 minutes- For Time: 9-6-3 Strict Handstand...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 30 sec banded latt distractions 10/side alternating scorpion stretch 10 Cat...
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