Thursday, 11/13

Warm-Up
3 rounds of
20 Jumping Jacks
10 Cossack Lunge
10 Over-Under Scap Touch (5/side)
10 Band Pull-Apart Combo (1 pull-apart + 1 OH pull-apart)
10 Spider Lunge
10 X-Body Spider

Met-Con Prep
3 x 3 Hang Snatch Hi-Pull + 3 Hang Power Snatch + 6 Jump Squats w/ medball held at chest
– work up to met-con weight for snatches

Team Met-Con (30min timecap)
As a team, complete 5 Rounds of
400m Row
10 Wall Balls (20lb to 10’ / 14lb to 9’)
5 Snatches (M=135/95/65; W=93/73/55)
– as soon as previous teammate exits the rower, next teammate may jump on and begin their row