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

Then immediately:
21-15-12-9 reps of –
Power snatch RX 95/65; Master55+ 80/55
Pull ups
Calories Air bike

Then immediately:
800 Meter run
Heats of 8 at the 15-minute mark, you must go for the final run

STRENGTH
1 sets of:
15 dumbbell bench press
100ft rope pull

HAPPY BIRTHDAY TO VIC! 

and on Sunday…HAPPY BIRTHDAY TO

LIZ!