Warm Up
3 Rounds
10 Pause Squats
20 Mountain Climbers
10 Alt Bird Dogs
5 Dolphin Push Ups
Prep:
1×6 Alt DB Snatch (light)+ :20 Bike (easy)
1×6 Alt DB Snatch (moderate)+ :20 Bike (moderate)
1×6 Alt DB Snatch (working weight)+ :20 Bike (hard)
Met Con
3 Rounds
Row 1:30 for Max Cals
Rest 1:30
1:30 Alt DB Snatch for Max Reps (M:70/50/40, W: 50/35/25)
Rest 1:30
Bike 1:30 for Max Cals
Rest 1:30
1:30 Plank Hold
Rest 1:30
