GROUP WARM-UP
3 rounds of:
:45 second bike
8 empty barbell muscle snatches
6 burpees

METCON
For time:
21-15-9 reps of
Calories on bike
Power snatch Rx 75/55 M55+ 55/45
*6 minute time cap

Rest 6 minutes

For time:
100 bar-facing burpees
*12 minute time cap

ALTERNATE METCON
15-12-9 reps of:
Calories on bike
Power snatch from power position
*6 minute time cap

Rest 6 minutes

60 burpees to a plate
*12 minute time cap

MIDLINE
1 set of:
30 abmat sit ups
:30 hollow hold
:30 plank hold
30 abmat sit ups
:30 hollow hold
:30 plank hold

MOBILITY
2:00 each side twist cross
2:00 box stretch

HAPPY BIRTHDAY JENN BUDDE & MCKENZIE!