Subject to change based on class programming. If you are using this as a template or exactly please return the favor to your teammates and coach by reporting your scores on a regular/daily basis.

Warm Up: 3Β rounds

A-T-Y-T Crossover Symmetry x 5

10 Right leg Step Ups 24/20

10 Left Leg Step Ups 24/20

15 Ovhd Squats Empty Bar

A. For Time

1 mile Bike

30 Squat Snatch 155/105(Must be done with 30th snatch by 9 min)

1 mile Bike

B. Class

C. For Time

50 GHDs

20/15 Muscle Ups

50 GHDs

D. Strength Training

3×3 Snatch

3×3 Front Squat

Follow this session with 2 quality rounds+1 Fast Round of

40 Air Squats

20 Push Ups

Sunday, September 29th, 2019 at 3:30 pm / Competitive