Warm-up:
1 Round
10 Calorie Machine
10 IYTS
10 Tspine stretch
10 Squat Pass thrus
10 OHS
Wrist prep
Burgener snatch
Barbell Cycling Work (1 set every 3min)
in 12 min build to your heavy snatch for the day
Metcon: 15 min cap
75 Thursters for time (95/65)
Every time you break
3 Bar muscle ups or 9 Pull ups or ring rows
5 Lateral burpee over bar
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
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