Thursday- Girls Day

Warm Up

**Everyone uses PVC for warm up
2x
Burgener Warm Up

3x
3x 3 position pause (Power, above knee, below knee)
5 Hang to high pulls
5 Muscle snatches

5 sets (1+1+1) @ or above 65%

Low Hang Snatch+Hang Snatch+OHS

Low hang- below knees
Hang- above Knee

Each min on the min for 30 min

Rec:

5 Ring Rows OR Jumping Pull Ups
10 Push-ups
15 Squats

Rx:

Each min on the min for 30 min
5 Pull-ups
10 Push-ups
15 Squats

Rx+

Amanda (10 min cap)

For Time

9 – 7 – 5
Muscle-ups
Snatches (135/95 lb.)

On 15 min mark do 10 rounds of Cindy for time…

5 Pull-ups
10 Push-ups
15 Squats