Hands in the Air
Warm Up/Mobility
Warm-up
T-spine
Trap Scrub
Trap Scrub
2 Round PVC Pipe W/U
10 Rainbows
5 Snatch Grip High Pulls
5 Hang Muscle Snatch
5 Platter Squats
200 M of Choice
into…
2 Rounds
10 Jumping Squats
10 Plank to Downward Dog
10 Cossack Squats
200 M Of Choice
Strength
Snatch Balance (4×3)
Metcon
Metcon (2 Rounds for reps)
Amrap 7
6 Hang Pwr Snatches (115/75)
12 Overhead Squat
12 Push Ups
6 Hang Pwr Snatches (115/75)
12 Overhead Squat
12 Push Ups
—- Rest 1:00—
Amrap 7
6 Hang Pwr Snatches
12 Overhead Squats
12 Push Ups
Finisher
Metcon
21-15-9-15-21
Barbell Curls (45/35)
Barbell Wide-Grip Bent over Row
Barbell Curls (45/35)
Barbell Wide-Grip Bent over Row
Conditioning
Metcon (Distance)
Let’s Do It Again
x3 @65-70%
x3 @70-75%
x3 @75-80%
**Of Snatch 1 RM