Saturday, 1/16

Warm-Up
3 Rounds of
6 Arm Circles
6 Squats
6 Alt T Push-ups
6 PVC Dislocates
6 PVC OHS

Met-Con
Prep:
2 x 2 Hang Hi Pulls + 2 Hang Power Snatch + 2 OHS; then,
2 x 2 Power Snatch + 1 Hang Squat Snatch + 1 OHS; then,
2 x 1 Power Snatch + 1 OHS

Work:

Every 90 Seconds for 4 Rounds (6min total)
2 Power Snatches + 15 Squats (use 80-85% max snatch)

Rest 90 Seconds

Every 90 Seconds for 4 Rounds (6min total)
4 Hang Power Snatches + 12 Jumping Lunges (use 55-65% max snatch)

Rest 90 Seconds

Every 90 Seconds for 4 Rounds (6min total)
6 Hang Squat Snatches + 9 Athletic Burpees (use 45-55% max snatch)