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Dec 16

Good evening Primal Freedom!

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Warmup

- 10 PVC Passthroughs

- 10 PVC Overhead Squat

- 10 PVC Spine extension with torso rotation

- 10 PVC Hang Snatches

- 10 Barbell Overhead Squats

Strength

Overhead Squat

1-1-1-1-1*

*Work to 105% 1RM on last rep.

MetCon

12 Minute EMOM

Min 1: 10 Hang Snatches (75/55)

Min 2: 10 Overhead Squats (75/55)

Min 3: 10 Toes 2 Bar/15 Hanging High Knee Raises

Score will be heaviest overhead squat. EMOM will become AMRAP if athlete fails to keep up.

DOWORK!

Marla Thompson

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