A. MOBILITY SNATCH 

B. WEIGHTLIFTING

      Snatch Prep

   Snatch High Pull + Hang Muscle Snatch 

+ Snatch Balance (Pause Power)

+ Pause 3″ Overhead Squat

      Every 30″ x 10´

1 Squat Snatch 80%

C. METCON 

      Every 1´x 12´

Even

   6-3 Bar Muscle Ups 

   6 Thruster 60/40

   Max Burpees Box Jump over 24/20

Odd

   Rest

A. WARM UP

      2 Sets of

   10 Jumping Squat

   15 Sit Ups

   5 Yoga Push Ups

   10 Dynamic Hipopower

B. WEIGHTLIFTING

00:00-10:00

      5 Sets of

   1 Clean High Pull + 1 Muscle Clean +

   1 Front Squat + 1 Push Press + 

   1 Push Jerk   40-60%

10:00-20:00

      Every 30″ x 10´

   1 Squat Clean & Jerk   80%

C. METCON

      Every 4´x 20´

   12 Clean & Jerk 61/43

   30 Wall Ball 9/6

A. WARM UP

      EMOM 8´

   1´100m Run

   2´12/8 Cal Echo Bike

   3´40 Double Unders

   4´45″ Plank Hold

B. TEAM OF 2  40´CAP

   50/40/35 Cal Echo Bike

Rest 1´

   50/40/35 Cal Echo Bike

   200 Double Unders

Rest 1´

   50/40/35 Cal Echo Bike

   200 Double Unders

   50 Burpees Facing over the Lines

Rest 1´

   50/40/35 Cal Echo Bike

   200 Double Unders

   50 Burpees Facing over the Lines

   500m Run (Both)

Rest 1´

   50/40/35 Cal Echo Bike

   200 Double Unders

   50 Burpees Facing over the Lines

   500m Run (Both)

   100m Sandbag carry 150/100

CONSTITUTION DAY

IS WORM DAY