Don’t forget to sign up for Barbells for Boobs! Click HERE to register. Also, don’t forget to place your Fall/Winter apparel order. This is some cool stuff! Some of you have been at Thor Fitness for three years and never order anything. Why??? Order something people!!

A. Active group warm up

After 400 meter run w an empty bar do the following… (Run is only once!)

2 rds x 2 reps of each

hang snatch pull (shrug)

hang snatch pull (elbows high and outside)

muscle snatch

behind the neck push press

overhead squat

snatch balance (hold at the bottom 2 sec)

hang snatch (from hip)

hang snatch (from below knee)

B. Strength: (5 x 2)

E2MOM x 10 min

2 snatches (squat) Progression in weight

C. Metcon

150 kb swings 53#/35# for time. EMOM perform 7 burpees.

Level 1 26#/18#. modified burpees or push ups