170504

Warm-up
Warm-up
coach led

Strength
Back Squat (5×1)
10 minutes to build to a heavy single.
Start at 60% and build.

Metcon
Metcon (Weight)
E2MOM 16 (8 sets)
3 hang pulls
2 hang power snatch

Build to a heavy set for the complex.
Start at 55% of snatch.

Metcon
Metcon (Time)
21-15-9-15-21
s2oh (65% of shoulder press)
double unders

Cashout
2 Minute Max Burpees (AMRAP – Reps)
max burpees in 2 minutes

Mobility and Recovery
Warm-up
coach led