WARMUP
2:00 MIN MACHINE
1:00 WALL HINGE
:30 STANDING QUAD STRETCH
:30 SEC DEAD HANG
20 SHOULDER TAPS
15 SNOW ANGELS
10 UP DOWNS
5 BURPEES
STRENGTH
STRICT PRESS (20 MINS)
EVERY 90 SEC X8
1X 10 REPS (EMPTY)
1X 8 REPS @40-50%
1X 6 REPS @50-60%
2 X 4 REPS @60-65%
3 X 3 REPS @65%+
RIGHT INTO
PUSH PRESS
2 X7 REPS @55-65%
2 X 5 REPS @65%
WOD
10 RFT (12-14 MIN CAP)
3 POWER SNATCHES @135/95**
3 BAR FACING BURPEES
BUY OUT : 30 CALS
** HANG SNATCHES FOR BEGINNERS
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