Monday - 3/20/2017

Happy 28th Birthday to Coach Jonathan!


Warm Up:

15 Burpees to 6" Target

Bergener Warm Up

3x 3 Pos Snatch w/ barbell

3x 3 Pos Snatch at working weight

3x5 Front Squat, ascending to working weight

10m each:

-Soldier Walk

-High Knees

-Butt Kickers

-Toe Walk

-Toe Pull

-Heel Walk

-Foot Pull

-Walk on outside of foot

-Walk on inside of foot

1 Practice Round at speed:

200m Run

10 Push-ups

4 Snatch (95/65)

5 Front Squats (145/95)


Metcon: "Coach Jonathan's Birthday 2017"

For Total Time

Buy In: 1989m Run

Then 3 Rounds:

20 Push-ups

8 Snatch (95/65)

9 Front Squat (145/95)