NEW IRMO LOCATION! 3541 Dreher Shoals Rd. in the Ballentine Business Park

Prehab

upper/lower body dynamic

foam roll

MetCon

For Time:

100 double unders

5 squat snatches 115/75

75 double unders

10 squat snatches 115/75

50 double unders

15 squat snatches 115/75

25 double unders

Strength

EMOM 10:00

3 power snatch @55-65%

(recommended: all sets at the same weight)

focus on quality movement at a lighter weight

Skill Work