WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
HANG SQUAT SNATCH *PAUSE CATCH & PAUSE SQUAT* (ASCEND)
WOD
FOR TIME, 15:00 CAP:
21 SQUAT SNATCH 95/65 (RX+ 115/80)
12 BAR MUSCLE UPS / MOD: *SEE BELOW
15 SQUAT SNATCHES
9 BAR MUSCLE UPS
9 SQUAT SNATCHES
6 BAR MUSCLE UPS
*BANDED OR JUMPING BAR MUPS OR STRICT PULLUPS
COOL DOWN