Thursday

Warm Up:
500m Row/ 20 Cal Bike
DROMS
:30 Sec Squat Hold
Down and Back Walking Lunges w/ PVC Pass Thrus
Down Duck Walk
Back Spiderman

3 Rounds:
W/ Barbell 45/35
3 High Hang Snatch
3 Mid Hang Snatch
3 Low Hang Snatch

Strength:
4 sets of 3x Snatch Balance + 3x OHS
Front Squats 5-5-5-5-5 @ 75% of 3RM

Metcon:
FILTHY 50
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

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