GROUP WARM-UP
2 Rounds
:30 Bike
5 foam roll wall slides
5 Hang power snatch (empty bar)
5 step-ups
5 Box jumps, step down

METCON
5 Rounds for time of:
21/18 Calories bike erg
15 Power snatch RX 75/65; Master 55+ 65/45
9 Box jumps 24/20
15-minute time cap heats of 7

ALTERNATE METCON
3 Rounds for time of:
18 Calories bike erg
12 Hang power snatch
6 Box jumps

MIDLINE
3 sets of:
100ft farmers carry (turn at 50′)
:30 sandbag hold

MOBILITY:
1 set of:
2:00 each side lizard stretch
2:00 frog stretch

HAPPY BIRTHDAY TO MICHELE MAHOLTZ!