Friday 4/8/16

1. Warm-up
2 Rounds
10 Handstand shoulder taps
15 GHD Sit-ups
10 Cal Row

Then: Sampson, Lizard, Puppy Dog, PVC pass thru's, Burgener warm-up

2. Lift
Power snatch – 6×3 @80-90% – Drop and reset each rep

3. Met-Con

2 Rounds:
’50 Meters of GFY’
25 Air Squats
50m Walking Lunges
25 Air Squats
50m Broad Jump
25 Air Squats
50 Walking Lunges
25 Air Squats
(All done in one 50m stretch, back and forth)
This quick little burner is from the OG misfit days. Enjoy.