Group Warm up
Group Mobility
Strength
Every 2:00 for 20:00 – 1 hang power snatch + 1 power snatch – Focus on making contact with the power position! build to a moderate load over the ten sets.
WOD ( Workout of the Day )
"The Hitchhiker"
For time – 13 minute time cap.
60 calorie assault bike
800m run
50 push ups
*All workouts can be scaled on an individual basis.
EXTRA: 5×10 incline bench press – rest 90 seconds between sets.
