Throw back friday

PRE CLASS WARM UP 1000m Row/run run to 16 ave up 1 block then home using Russell  30 Air Squats 30 Push Press (45/35/25/15) Coaches warm up Snatch and Clean  OLYMPIC LIFTING  10m EMOM Snatch Complex OR USE KETTLEBELLS – Snatch Deadlift – Snatch Shrug Pull – Snatch High Pull – Snatch METCON 400m Run, Then: Ladder  1 Power Clean (135/95)MW 10 Burpees/1/2 or use box 2 Power Cleans 9 Burpees 3 Power Cleans 8 Burpees -Cont’d- 10 Power Cleans 1 Burpee 400m Run ADVANCED 400m Run, Then: 1 Power Clean (165/125) 10 Burpees (over bar) 2 Power Cleans 9 Burpees 3 Power Cleans 8 Burpees -Cont’d- 10 Power Cleans 1 Burpee 400m Run