5 minutes of movement prep
Skater Squats x10/side
banded good mornings x 20
x-band walks x 10/side
push up plus x 10

then

A 3 Sec. Snatch – 8-10 minutes.. building from last week.  For those that can work on catching in a full squat.
B1 hammer curls x12x2
B2 angled wall hold x 30-60 sec. x 2
+
18 minute amrap
“filthy 30’s”
30/25 cal on aB or 300m run
30 abmat sit ups
30 pull ups
30 push ups

Cool Down
twisted cross x 30sec. per side
banded leg stretch x 30 sec. per direction




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