July 6, 2019

GROUP WARMUP
2 sets -
5 hang power cleans -> power clean
5 push press -> push jerk
1 high amplitude arch to hollow/TTB
3 push-ups -> 3 burpees

METCON
For time:
21-15-9
Power Clean and Jerk RX 135/95 M55+ 95/65
Bar Facing Burpee
Toe-to-bar

ALTERNATE METCON
15-12-9
Kettlebell swing or hang power clean and push press
Burpee
Abmat sit-up

CORE STABILITY
3 sets -
:30 superman hold
:30 hollow hold

MOBILITY
1:00 seated straddle
1:00 each side thread the needle