Warm-Up
400m Run
Into..
3 Rounds
5/5 Crossbody Dumbbell Muscle Snatch
10 Banded Face Pulls
10 Hollow Rocks
10 Arch Rocks
Into..
3 Rounds
Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang
Hold each position for 3-5 seconds
Rest as needed between each set through

Conditioning
“Running Up That Hill”
4 Rounds for Time:
400m Run
20 Toe to Bar (sit ups, straight leg toes almost to bar, toes to rig, or knee raises are an option)
20 Alternating Dumbbell Snatch, 50/35
Time Cap: 20:00 minutes
*if you havent done 80 toes to bar in awhile, today is not the day. Shoot for 40 or 50 then knee raises or straight leg toes almost to bar.

Goal Time Domain: 15:00-18:00 minutes
Primary Objective: maintain a pace of under 4:30/round
Secondary Objective: Unbroken Alt DB Snatch

Extra work if you want it, do this outback please
Every 3:30 minutes, 5 Sets (or less) Complete the following:
20/15 Calorie SkiErg
8 Shuttle Runs
20/15 Calorie Ski Erg
1 Shuttle Run = 25ft Down & 25ft Back

Not feeling the extra cardio. find a place out of the way of class to work on some 5×3, light squat snatches