Wednesday, 2/4

Warm-Up
2 Rounds of
8 Arm Circles/dir
8 Over-Under Scap Touches
8 Squats
4 Alt-T Push-Ups
4 Spider Lunge w/ Reach Up (5/side)
4 Plank to Squat

then,

OH Band Distraction w/ ER
– gently move the elbow side to side (rather than staying static)

Met-Con Prep
3 x 3 Hang Power Snatch + 3 BTN Push Press + 12 Mtn Climbers/side
– work up to met-con weight: M@ 115/95/75; W@ 73/63/45

Met-Con
3min On + 3min Off, for 5 Rounds, of
6 Power Snatch
4 Bastards*
12 S2OH
4 Bastard

*Bastards = over-the-bar burpees, where chest-to-floor is parallel to bar, not facing