Metcon Prep
2 sets
2-3 burpee pull ups
5 wall ball shots
5 barbell power snatches / wod weight
rest 1 min bwn sets

METCON

3 sets
5-10 burpee pull ups
10-15 wall ball shots
6-8 tng power snatches @25-30/35-42.5kg
rest 3min bwn sets.

Fast intervals, goal is under 2.5 min on each set. Go fast and use effort on each movement. But remember on snatches to keep

good quality on technique, we want nice cycling work on it!
SCORE IS TOTAL TIME OF ALL 3 SETS. PUT THE REPS ON COMMENTS BELOW.

COOL DOWN
2-3 min light bike
1-2 min couch strech R/L
1-2 min leg across body strech
1-2 min forearms and biceps streching