Warm Up
3 Rounds
6 PVC Dislocates
6 Rev Hand Spider Lunges
6 Jump Squats
6 Alt T Push Ups
Prep:
1×3 Hang Hi Pull+3 Hang Power Snatch (bar only) + 30 Single Skips
1×3 Hang Power Clean & Jerk (bar only) + 30 Single Skips
1×3 Hang Power Snatch (working weight) + 15 Double Unders
1×3 Hang Power Clean & Jerk (working weight)
Met Con
AMRAP 6 Min
6 Hang Power Snatch (M:75/55, W:53/35)
36 Double Unders (Scale DU to 60 single skips)
Rest 6 Minutes
AMRAP 6 Min
6 Hang Power Clean & Jerk (M:75/55, W:53/35)
24 Ab Mat Sit Ups
Mobility
1 Min Band Trap stretch/side
1 Min Standing Calf stretch/side
