Warm-up: 1 mile run then.. Movement stretching & banc work Oly Skill Review: Burg warm-up + skill transfer EMOM for 10 minutes 1 hip Snatch + 1 from mid thigh (can be power or squat) * Goal is to meet the bar! New members: *use a pvc or training bar & work the skill Metcon: 5 rounds 30 max effort pulls on the rower (no monitors) * erg setting on 4 for everyone * 30 double unders / 15 attempts 10 hit the deck shuttle sprints *Rest 1 minute b/t rounds*