Group Warm up
Group Mobility
Strength
6×2/4 @ 95% of 1rm front squat – rest 3:00 between sets.
WOD ( Workout of the day )
"Mackinac Island"
Every minute on the minute for 16 minutes:
Odd minutes: 75m sprint
Even minutes: 4 touch and go power snatch (135/95)
*Scale load to complete all sets touch and go.
**All workouts can be scaled on an individual basis.
