Warm up
3 Rounds
6 Pause Squats
6 Hanging Scap Retractions
6 PVC Dislocates
6 PVC OHS
6 PVC Sotts Press
Strength
Snatch Balance (25 min)
1×5 Pressing Snatch Balance (bar)
2×5 Pressing Snatch Balance
2×2 Heaving Snatch Balance
3×1 Snatch Balance (scale to heaving or pressing variation)
Met Con
60 OH Squats (M:75/55, W:53/35)
30 Push Ups
30 OH Plate Lunges (scale up to 20 Alt Pistols)
30 Push Ups
