Friday, 12/6
December 5, 2019
Sunday, 12/8
December 7, 2019

Warm Up

3 Rounds

6 Spider Lunge w/ reach Up

6 Jump Squats

6 PVC Dislocates

6 Hips to Wall

Strength

Snatch (30 Min)

Prep:

1×10 Sn Grip RDL w/bar

1×2 Three position Pause Extensions+2 Hang Hi Pulls

3x 1Hang Power Snatch+ 1 Snatch

Work: 5x1Hang Power Snatch+ 1 Snatch working up 

Met Con

3 Rounds for time (7 Min Cap)

12 Bar Facing Burpees

15 OHS (75/55, 53/35)

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