Warm Up
3 Rounds
6 PVC Dislocates
6 PVC OHS
6 Spider Lunges
6 Hanging Scap Retractions
Prep (12 Min)
1×3 Hang Squat Snatch + 6 OHS (bar only)
3×2 Squat Snatch + 3 OHS (working up) + 3 Kip swings
Met Con
6 Rounds for time (15 Min cap)
3 Squat Snatch (M:185/135/95/65, W:123/93/63/45)
6 OH Squats
9 Chest to Bar Pull Ups (scale to chin over bar, Jumping Pull ups or Ring Rows)
Mobility
1 Min OH Band Stretch/side
1 Min Death Stretch/side
