Warm Up
3 Rounds
4 Pillar to Plank
8 Rev Hand Spider Lunges
4 Dolphin Push Ups
8 Alt Dead Bugs
Prep (12 min)
1×3 Hang Hi Pulls+ 3 Hang Power Cleans (bar only)+ 2 Wall Walks
1×2 Power Cleans+ 6 Alt DB Snatch (light)
1×2 Power Cleans+ 2 Wall Walks
1×2 Power Cleans+ 6 Alt DB Snatch (working weight)
Met Con
Every 1:30 for 18 Min (4x each)
A) 4 Power Cleans (M:225/185/165/135/95, W:153/124/113/93/63)
B) 8 HSPU*
C) 12 Alt DB Snatch (M:70/50/40, W:50/35/25)
Mobility
1 Min Band Trap stretch/side
1 Min Bretzel stretch/side
