Warm Up
3 Rounds
12 Squats
6 Alt T Push Ups
12 Alt Samson Lunges
6 Plank to Squat
Prep:
2 Hang Hi Pull+2 Hang Power Cleans (bar only)+6 Alt DB Snatch (light)
6 Jump Squats
3 Hang Power Cleans (light)+ 3 Burpees+ 6 Step Ups
6 Jump Squats
3 Hang Power Cleans (at or near working weight)+ 6 Alt DB Snatch (working weight)+2 BBJO
6 Jump squats
Met Con
3 Rounds each (alternating) starting a round every 6 Minutes*
A) 15/10 Cals Assault Bike
12 Alt DB Snatch (M:70/50/40, W:50/35/25)
9 Burpee Box Jump Overs
B) 21/15 Cal Row
15 V-Ups
9 Hang Power Cleans (M:155/135/95/65, W:103/93/63/45)
*Start at one station, finish as quickly as possible. At the six minute mark, begin other station. 3 Rounds of each (36 minutes total).
