METCON
For time –
21-15-12-9 reps of:
Power snatch Rx 115/75; Master55+ 85/45
Calories air bike
14 minute time cap heats of 8
rest no longer then 10 minutes before lactate burner

ALTERNATE WORKOUT
15-12-9-6 reps of:
hang power snatch
Calories air bike

LACTATE BURNER
1 set for time:
400m sled push 20/empty

HAPPY BIRTHDAY TO RAY COMPARETTA & JEFF FLICK (Sunday)!