03.18.18

Warmup
Mini Tabata
20sec on 10sec off x 3 rounds each
Front Squat with unloaded bar
Alpine Jack
Leg Raise
PVC Lunging pass through
Mobility
Instructors Choice
Skill
Review and Practice all movements in the Metcon
Metcon
“Zack”
23 min AMRAP
3 Power Cleans
14 HSPU
9 Front Squats
2 Muscle-ups
P – 205/155
L – 155/115, 2 Strict Pull-ups 2 Strict Dips
F – 115/75, Pike Push Ups or Box HSPU, 2 Jumping Pull Ups, 2 Box Dips