OMG throwback friday, found this gem of Michelle Wand September 13 2014 after Helen !!! LOVE IT !

 WARM UP

1000m Row/ block run  20 Push Press (45/35) 10 Deadlifts (45/35) mobility for snatch and dl  review snatch / use kettlebells if not snacthing

OLYMPIC WEIGHTLIFTING

Take 15-20 min to find your 1 rm.. Beginners work on Tech. not 1 rm. -Hang Snatch. beginners  -Snatch. full advanced

METCON

15m AMRAP 5 Deadlifts (225/155)155/135 or MW, look up your five from last week 10 Box Jumps/ step ups 200m Run Finisher  2min L Hang or L Sit ** Scale with knee tuck hold **