Friday 15, June 2018

Warm up
100 double unders
3x
5 Strict pull ups
10 Strict push ups
15 OH PVC wall squats
1 minute third world squat

Ready
100 weighted ab mat sit ups

Snatch
2x60% - 2x70% - 2x80% - 1 heavy single
all in the HOLE

Overhead Squat
75% 3x5

Metcon
14 min EMOM
7 jump squats - get your butt down - EXPLODE up
SPRINT - yes normal backside of building