Strength Day!
Warm Up:
Pick 2: 400m Row/Bike/Ski/Run
10 Squat Snatch with PVC
10 Push Ups
10 Burpees
Mobility:
Banded OH Fixer
Bar Passes
Bottom Squat Transfer
Strength:
OH Squats
8-8-8-8
Then... Strength option or Metcon Option
A.
Snatch Balance
5-5-3-3-2-2
OR
B.
4 Rounds, 60 seconds each
DB Alt Press
Double Under
Dead hang from rig
8- count body builder aka extra credit burpee
rest