Sunday, 12/14

Warm-Up
2 rounds of
10 Over-Under Scap Touches
10 Squats
10 Arm Circles/direction
10 Spider Lunges
10 Dolphin Push-Ups
10 Lunge & Twist

Strength – (30min for Prep and Work sets)
– – Prep Sets – –
3 x 2 Drag to Snatch Hi-Pull + 2 Hang Power Snatch + 2 BTN Snatch Push Press

– – Work Sets – –

Begin
8 x 2 Hang Power Snatch

Int/Adv
8 x 2 Power Snatch

Team Met-Con (25min for Prep and Met-Con)
3 x 300m Row, 6 OHS, 12 Box Jump

OHS Wt Options = M @ 115-95-65-55*; W @ 78-63-55*-35* (* 55/35lb weight options use the 15lb training bars)
– groups of up to 3 people, may mix genders at the 55lb weight option ( to accommodate larger classes, may increase to 4 per group, with one person resting)
– Goal is 3 rounds per person, with a 15min timecap (10min for set-up and prep); follow the leader style, with one person starting on the row, and as soon as they transition to the OHS, next person starts on the row; OHS is started with the bar on the floor.