GROUP WARM-UP
100 Meter run
10 Hang Power snatch empty bar (above the knee)
:20 sec Air bike
10 Beat swings
100 Meter run
10 Hang Power snatch empty bar (below the knee)
:20 sec Air bike
10 Pull ups

METCON TEST
For time:
800 Meter run
21-15-12-9 reps of:
Power snatch RX 95/65; Master55+ 75/55
Pull-ups
Calories Air bike
800 Meter run
Heats of 8 at 15 Minutes you have to go for the final run

MIDLINE
3 sets
1:00 Plank
:30 Left plank
:30 Right plank

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