SUNDAY WORKOUT

GW
​PVC MOBILITY
10 PVC SOTS PRESS
10 PVC DUCK WALKS
​10 PVC SNATCH BALANCE

​METCON 1
​FARMERS/ RACK SPLIT CARRY
30/30 X 3

STRENGTH WORK 
BAR COMPLEX
 1 HANG POWER SNATCH 
1 HANG SQUAT SNATCH
BOTH W/ 3 SEC PAUSE ON CATCH

METCON 2
400M RUN
10 PUSH PRESS @ 65/95
​  8 BOX JUMP OVERS
​  6 LATERAL BAR BURPEES​
  4 FRONT SQUATS

15 MIN AMRAP