081415

*no saturday class this week! We are at market for The Perch to hopefully find some clothing for the shop

Dynamic Warmup

3 rounds:

10 WB (20/14)

10 box jump overs (24/20)

Strength

Back Squat 3x3 @ 87.5%

Conditioning:

4 rounds

run 600m (*to holly ridge meat market and back)

rest 2 min

Metcon:

5 min AMRAP:

150' plate carry (45/35) (*from the rollup door to the last unit and back)

5 hang power snatch (155/105) (115/75) (95/55)

*hang power snatch is done from the knees