Sunday

Warm-up
Warm-up
3 ROUNDS…
8/6 Cal Bike
10 PVC Pass Thrus
10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps
10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges
5 Behind the Neck Strict Press

Extended Warm-up
Warm-up
3 SETS
3-5 TNG Power Snatch*

*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.

Workout
Metcon (Time)
FOR TIME
20-16-10
Power Snatch (95/65)|(65/45)
Back Rack Forward Lunge

-Rest 3:00-

16-12-8
Power Snatch (115/75)|(75/55)
Back Rack Forward Lunge

-Rest 3:00

8-6-4
Power Snatch (135/95)|(95/65)
Back Rack Forward Lunge