Wednesday, September 10

Warm-Up
3 Rounds
5 PVC dislocates
10 PVC OHS
5 Plank to Squat
10 Supine Scorpion

Prep
3 Rounds
1 Snatch Extension
2 Hang Power Snatch
3 OHS + 4 Kipping Swings
– work up towards met-con weight

Met-Con
4 x 3 min ON + 3min OFF of
2 Power Snatch + 4 OHS + 6 Burpees + 8 T2B
– wt options: M = 135/115/95/75; W = 93/73/63/55
* scaling for T2B: 8 Hanging Knee Raise + 4 V-Ups
– score is cumulative; pick up where you left off in previous round