Group Warm up
Group Mobility
Strength
4×3 Muscle snatch – rest 2:00 between sets.
3×1 ( 1 power snatch + 1 Snatch balance + 1 overhead squat ) *Heavier than last week! 1:30 rest between sets.
WOD ( Workout of the day )
"The Blacklist"
In a team of 2, alternate every full round until you complete 12 rounds total. * 6 each!
50ft sled push (305lb/235lb)
6 Burpee box jump over ( 30/24")
10 Thrusters (95/65lb)
*All workouts can be scaled on an individual basis.
