GROUP WARMUP
2 sets –
100 meter jog
1 high amplitude arch to hollow/toe to bar
5 dumbbell single arm strict press -> push press -> push jerk -> snatch

METCON
For time –
800 meter run
then,
21-15-9 reps of:
Toes-to-bar (alternate: abmat sit-up)
Single arm-dumbbell movement RX 50/35 M55+ 35/20
(21s: perform snatch, alternating; 15s: perform hang clean and jerk, split any way, 9s: shoulder to overhead, split any way)
then,
800 meter run

MIDLINE
3:00 sandbag hold

MOBILITY 
3:00 box stretch
3:00 saddle stretch

HAPPY BIRTHDAY JUSTIN KAYSKAR & (on Sunday) MOLLY SHAMBO!