1. Warm-up
Floss Quads Above the Knee before class
Then
2 Steady Rounds
Row 500 meters
30 Alt Jumping Lunges
2. OLY
1RM MisFit Snatch Complex
Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat
3. Met-Con
For Time:
100 Wallballs 20/14lb 10ft
100 Box Jump Overs 24/20″
Run 800m
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