Warm-up:
run 400 meters
Burgener Warm up with PVC
10 over head squats with bar
10 atlas stones (Ground to shoulder)
FMS Drills 10 reps of each exercise
Strength:
Hang Squat Snatch
3-3-3-2-2-1-1
Metcon:
5 rounds of As many rounds as possible in 3 mins of: 1minute rest between rounds 3 Thrusters 95/65 lbs 6 Burpees 9 Sit-up (abmat)s
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