9 August 2016 9 August 2016
Tuesday 9 August 2016 '9 August 2016'

kieferWarm-up (before class)
Lacrosse Ball to Lats/Triceps 3:00 per side
4 Steady Rounds:
10 Single Leg Deadlift w/ KB
(5 each side)
15 Calories on bike or rower
OLY
Pause Power Position Snatch 6×3 @70-80%
reset after each rep.
Base is pause power position power snatch
Met-Con
AMRAP 15 Minutes:
10 Front Rack Walking Lunge Steps 135/95lbs 95/65 base: walking lunge
10 Handstand Push Ups/ seated press (heavy)
10 Lateral Bar Burpees

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