GROUP WARM-UP
200 Meter row
:15 squatting quad
5 Hang power snatch, empty bar (above knee)
200 Meter ski
5 Hang power snatch, empty bar (below knee)
5 strict pull-ups

METCON TEST
For time:
15 Power Snatch 96/65; M55+ 75/45
20 Pull ups
1000 Meters Row
20 Power Snatch 115/75; M55+ 95/55
25 Chest-to-bar pull ups
1200 Meters ski
Heats of 7 at every 10 minutes

ALTERATE METCON
10 Hang snatch
15 Ring rows
800 Meters Row
15 Hang snatch
20 Ring rows
800 Meters ski

MIDLINE
100m sandbag carry
Rest 5 minutes
50m sandbag carry

Veterans Day 

Thank you for your service