Warm Up
3 Rounds
6 PVC Dislocates
6 Spider Lunge w/ reach up
6 PVC Pause OHS
6 Jump Squats
1:30 Death Stretch/side (:45 low/:45 high)
Strength
Snatch (35 min)
Prep:
2x 2 Hang Hi Pulls+2 Hang Power Snatch+4 OHS
3x 1 Hang Squat Snatch+ 1 Hi Pull (from floor) + 1Power Snatch+ 1 OHS
Work:
3x 1 Hang Squat Snatch+ 1 Snatch (from floor)
3×2 Snatch (from floor)
3×1 Snatch (from the floor)
Partner Metcon
AMRAP 12 Minutes
30 Double Unders
20 Alt DB Snatch (M: 50/30, W:35/20) PARTNER 1
30 Double Unders
20/35 Alt DB Snatch PARTNER 2
Scale Double Unders to 90 Single Skips
Partners can mix jump rope as they want
Mobility
1 Min OH Band stretch
1 Min Standing Calf stretch
