Thursday

Warm up:
DROMS
2 Rounds
10 Single Unders
10 Bells
10 Skiers
10 Crossovers
10 Double Unders

then complete the following:

10x Back Extensions
10x Hip Extensions
10x Scapula Pull Ups
10x Scapula Push Ups
10x Atlas
10x PVC Pipe Pass Thrus
10x OHS

Strength:
KB Snatch Work
Beginner Intermediate (single arm/each arm) 5-5-5
Advanced (Double KB) 5-5-5

**Stay light to work on skill and mobility

Metcon:
For Time:
400m Run/500m Row
40 Burpees over the bar
30 Power Snatches 115/75
20 Front Squats
10 Bar Muscle ups
200m Run/250m Row

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