March 17 2021

Warm UP:

5x

1 High Hang Pull

1 Hang Muscle Snatch

1 Overhead Squat

1 Snatch Balance

WOD:

Gym Crew

10 Min OTM

1 Power Snatch + 1 Squat Snatch

1-3 @ 60%

4-6 @ 70%

7-10 @ 75%

METCON:

3 Rounds

20 DB Snatches

10 Lateral DB Burpees

1 Min REst

15 Toes To Bar

10 Lateral DB Burpees

1 Min Rest

L3 - 50/35

L2 - 35/25

L1 - 25/15

At Home Crew

10 Min OTM

2 Back Pack Ground to Over Shoulder

METCON

3 Rounds:

20 BackPack Swings

10 Over Back Pack Burpees

1 Min Rest

15 Vups

10 Over Back Pack Burpees

1 Min Rest