A. Group Warm

Decided based on WOD and athlete needs.


Overhead Squat

4×5 @70% or AHAP at 15X1

15X1 = 1 Sec Down, 5 Sec In Hole, Explode Up, 1 Sec At Top

NOTE: If unsure of 1RM Use AHAP while still completing all sets.

*Rest 2:00 Between Sets

C. Metcon

For Time:

12 Squat Snatches (95/65)
12 Ring Push Ups
9 Squat Snatches (115/80)
9 Ring Push Ups
6 Squat Snatches (135/95)
6 Ring Push Ups

NOTE: Scale by starting at a lower weight and adding slightly each round or by performing movement advised by coach.

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