Coach Tyler’s send off Metcon:

Warm Up: 10 Mins
.6 Bike / 500 M Row
2 Rounds:
5 RDLs
5 Hang High Pulls
5 Muscle Snatch
5 Front Squats
5 Jerks

Mobility: 10 Mins
Athlete Choice
*Stretch, Roll, Barbell Technique if needed

Metcon: 29 Mins
6 Rounds:
Min 1: 5 Snatch 135/95
Min 2: 5 Clean & Jerks 135/95
Min 3: 10 Lateral Bar Over Burpees
Min 4: 15/12 Cal Row or Bike
Min 5: Rest