WEDNESDAY, 27 NOVEMBER 219

Warm up 

3 rounds 

20 sec ring hold or 20 banded tricep pull downs 

8 burpees

10 empty barbell OH squats 

Strength 

Every 2 min for 12 min 

6 touch and go squat snatches 

** Looking for smooth reps. Build as you go

Met-con 

4 rounds 

8 BAR MU

10 squat snatches 95/65

** sub any type of pull up for bar mu