Sunday, 1/15

Warm Up
3 Rounds
6 PVC Dislocates
6 PVC OHS
6 Jump Squats
6 Spider Lunges
6 Plank to Squat

Met Con
Prep:
2x 1 Pause Ext+ 2 Hang Hi Pulls+2 Hang Power Snatch
3x 1 Hi Pull+2 Power Snatches

As Far as possible in 12 Minutes
15 Bar Facing Burpees
30 Snatches (M: 75/55, W:53/35)
15 Bar Facing Burpees
20 Snatches (M: 105/75, W:73/55)
15 Bar Facing Burpees
10 Snatches (M: 135/95, W:93/65)
15 Bar Facing Burpees
Max Snatches (M:165/115, W:113/75)

Finisher
As Far As Possible in 8 Minutes:
5 Double Unders/5 Ab Mat Sit Ups
10 Double Unders/10 Ab Mat Sit Ups
15 Double Unders/15 Ab Mat Sit Ups
20 Double Unders/20 Ab Mat Sit Ups
Etc…
Scale Double Unders to 3x Single Skips

Mobility
1 Min Band Trap stretch/side
1 Min Single Leg Flexion/side
1 Min OH Band stretch/side
1 Min Single Leg Flexion/side