- 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