Strength/gymnastics
Pause Back Squats w/3sec pause
5×2 @75-80%
-After each set complete 25 sit ups
Metcon
For time:
15-12-9
Hang power clean 155/105
Burpees
9-6-3
Hang power Snatch 135/95
Burpee Deadlifts
21-15-9
Thrusters 95/65
Lateral burpees over bar
Scale
Scale accordingly to athlete
Coaches note:
-Burpee deadlift:
Burpee facing bar then deadlift bar
