TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY & WARM UP
3-2-1 Spiderman & Reach each side
3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row/200 mt Run
Then
2 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Hollow Body
5 Superman Hold

CONDITIONING
“HAPPY BIRTHDAY OCCHIO DI FALCO”
AMRAP 20′
Buy in 1973 meter Row; Then:
46 Double Unders 
20 Alternate DB Snatch #22.5/15
19 Pull Ups 
14 DB Step Up #22.5/15 
19 Burpees Over The Row

AT 13.30 CLASS, BEFORE CONDITIONING, IN A 6 MINUTE TIME CAP

1 RM OF SQUAT SNATCH