Sunday, 9/15

Warm Up

3 Rounds
6 PVC Dislocates
6 PVC OHS
6 Plank to Squat
6 Hanging Scap Retractions

Prep 12 min:

6 Snatch Grip RDL+ 3 Hang Hi Pull+3 Hang Power Snatch (bar only)
3 Kip Swings 
3 Hang Power Snatch 
3 Kip Swings
3 Power Snatch
3 Pull ups (or scaled version)
3×3 Power Snatch working up to heaviest option

Met Con

AMRAP 6 Min
9 Pull Ups
6 Bar Facing Burpees
3 Power Snatch (135/93)
Rest 6 Min

AMRAP 6 Min
6 Pull Ups
6 Bar Facing Burpees
6 Power Snatch (105/73)
Rest 6 Min

AMRAP 6 Min
3 Pull Ups
6 Bar Facing Burpees
9 Power Snatch (75/53)

RX+: All Pull ups as Chest to Bar, M:185/155/135 or 155/115/95, W: 123/103/93 or 103/83/63)

3 Rounds NFT

5 Prone Plate Retract and Press
10 DB Wrist Extensions
15 Hollow Rocks

Mobility

1 Min OH Band Stretch/side
1 Min Single Leg Flexion/side