• 1. Warmup
  • Dynamic Warmup
  • Static Stretch
  • Hamstrings, Lizard, Overhead Box/ Wall Stretch
  • 2. Strength
  • Power Snatch – Build to AHAP 3 rep TNG
  • Then @ 80% of above weight3 Rounds1min Max power snatch/1min Rest
  • 3.
    Met-Con
  • “Fran”
  • 21-15-9
  • Thrusters 95/65
  • Pullups
  • 4. Gymnastics Accessory
  • 8min EMOM
  • 1-5 Strict Muscle ups/Progressions