1a) Barbell Strict Press  5 x 5. Between sets proceed immediately to 1b:

1b) KB swings 6 to 10 – light

1c) Thoracic Spine Extension Variation x 5­10

Rest 60 to ­90 seconds and proceed back to sets of 1a

Metcon:

With a running clock perform 10 snatches and as many  calories/burpees as possible immediately following, stopping at 75 seconds ­.

10 Barbell Power Snatches @ 50­ to 70% of 1 rep max power snatch

Max Calories Rowing until the clock hits 75 seconds

Rest 1:45 (One round should take 3 total minutes)

10 Barbell Power Snatches @ 50­70% of 1 rep max power snatch

Max burpees until the clock hits 75 seconds

Repeat for 6 rounds.

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