Saturday, 1/3

Warm-Up
3 Rounds of
4 Band Pull-Aparts
4 OH Band Pull-Aparts
4 Band Dislocates
6 Spider Lunge (4/side)
6 X-Body Spider Lunge (4/side)

then,

Supine Self-Bully Stretch (1min/side)

Strength – Hang Snatch (25min)
– – Prep Sets – – 
3 x 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch + 4 OHS

– – Work Sets – – 
6 x 3 Hang Snatch
– may be power or full/squat snatch

Partner Met-Con
8min AMRAP of
6 DB Cleans + 6 DB Push Press
9 OH Plate Lunges/side (18 total)
– both partners working at the same time at different exercise and then switch places when both are done