BARBELL
15 minutes to work up to 80% in the following complex
1 power snatch + 1 above the knee power snatch + 1 overhead squat

ALTERNATE BARBELL
15 minutes of tech work on following complex
3 power snatches from the power position

METCON
“Nancy”
5 rounds for time:
400m run
15 overhead squats Rx 95/65
*15 minute time cap

ALTERNATE METCON
4 rounds for time:
400m run
10 front squats

MIDLINE
50 abmat sit ups for time

MOBILITY
1:00 each side couch stretch
2:00 each side pigeon stretch
1:00 each leg gastric stretch
1:00 each leg soleus stretch

Gifford Youth Orchestra – Quick Fact

GYO has placed violas, violins and cellos in the hands of over 160 students since they began in 2003. By inspiring kids to take up an instrument, they help keep them out of trouble and focused on music and academics.

Support this amazing organization by competing in CharityWOD or donating.

Donations are tax-deductible. Make your checks out to “Gifford Youth Orchestra.”