Happy Birthday Dan “Disney” Jones

STRENGTH

Work to a heavy Snatch for the day

METCON

For Time:
21-15-9
Overhead Squat 95/65
Sumo Deadlift High Pull 95/65

*EMOM including the first, do 3 burpees

This workout is a sprint. Scale weights so that you can sprint. Also, if you have done our Foundation Class in the past two months, this may look familiar. We do this workout in foundations when teaching these two movements. You have to move through the burpees quick or else you will not get much work done in the 21-15-9. Also, Dan loves burpees.