9.28.2021

Warm-up
200 m row or 1 min bike
10: pass thrus, OHS w/2 second pause at bottom, Good Morning, Leg kicks, around the world
10 OHS w empty bar
Overhead Squat (3@80%, 3@85%, max @ 90%)
Metcon (Time)
5 RFT
20 Hang Squat Snatch 75/55 rx+ 95/65
20 Toes 2 Bar
20 OH Lunge
20 Push Ups
Metcon (Time)
SCALED METCON
5 RFT
20 Hang Squat Snatch 45/35
20 Anchored Toes To bar
20 Walking Lunge
20 Ring or knee push ups