Friday, 2/12

Warm Up

3 Rounds
10 Spider Lunges
5 Hanging Scap Retractions
10 Squats
5 Plank to Squat

Prep (8 Minutes)
2x 5/3 Cals+5 Kip Swings+3 Burpees
1x 5/3 Cals+5 Knees to Chest+ 6 Alt DB Snatch
1x 10/7 Cals+ 3-5 Toes to Bar+3 Burpee Box Jump Overs

EMOM

EMOM 16 minutes (4 Rounds each)
A) Bike/Row 10/7 Cals
B) 7 Toes to Bar
C) 10 Alt DB Snatch (50/35)
D) 7 Burpee Box Jump Overs

Met Con

Immediately after 16th Minute:
4 Rounds for time(16 Minute cap)
Bike/Row 10/7 Cals
7 Toes to Bar
10 Alt DB Snatch
7 Burpee Box Jump Overs