THURSDAY WORKOUT

GENERAL WARM UP
PVC MOBILITY

METCON 1
BATTLE ROPE
MED BALL SLAMS
40/20 X 3

STRENGTH WORK
​EMPTY BAR 
3POS STRETCH
3-2-1 POWER SNATCH 
3-2-1 SQUAT SNATCH
​5 SNATCH BALANCE

​TESTING
1 REP MAX SNATCH

METCON 2
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SIT UPS

* IF YOU CANT DO DOUBLE UNDERS
​SCALE JUMPROPE TO SINGLES
​WITH 100-80-60-40-20