Sunday, August 21

Warm-up
Warm-up
AMRAP X 6
10 MB Ground to Overhead
10 PVC Pass Throughs
20 Lateral Hops over PVC Pipe

Weightlifting
Hang Power Snatch (8×2)
Every :90 x 8
2 Hang Power Snatch (Start light-moderate and build to heavy)

Metcon
“Optimus Prime” (Time)
For Time
3 SETS
21 Wall Balls (20/14lb)(9/6kg)
15 Up-Downs Over the Bar
9 Power Snatch (95/65lb)(43/29kg)
-Rest 1 min b/w sets-

13 MIN CAP

LEVEL UP OPPORTUNITY: 115/75 (Strength Focus)

Cool Down
1:00 Downdog Hold
1:30 Hands on Wall Prison Stretch