Wednesday, February 28

:30 Seconds Light Shuttle Sprint Active Spidermans Medium Shuttle Sprint Push-up to Down Dog Fast Shuttle Sprint Air Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts

3-Position Squat Snatch (5 x 3)

On the 1:30 x 5 Sets: 1 Set @ 60% 1 Set @ 65% 3 Sets @ 70%

Pause Overhead Squat (3 x 3)

3 Sets of 3 Pause Overhead Squats (75%) *After each set, 30% Max Ring Muscle-ups

Metcon (AMRAP - Reps)

AMRAP 5: 30 x 10 Meter Shuttle Run Buy-In AMRAP in time remaining: 3 Squat Snatches (95/65) 6 Barbell-Facing Burpees rest 5 minutes AMRAP 5: 30 x 10 Meter Shuttle Run Buy-In AMRAP in time remaining: 3 Squat Snatches (95/65) 6 Barbell-Facing Burpees

Rx+ (115/80) *Count Only AMRAP reps