Wednesday, 7/21

Warm Up

3 Rounds

6 Jump Squat

12 PVC Dislocates

6 Alt Spider Lunge w/ reach

12 Supine Scorpion

Prep: 

1 x 5 Hang High Pull +5 Plank to Squat

1 x 5 High Hang Power Snatch + 5 OHS+10 Step Ups

1 x 5 Hang Power Snatch + 5 OHS+ 3 Burpee Box Jumps

1 x 5 Hang Squat Snatch+3 Burpee Box Jump Overs 

Met Con

For Time (20 Minute Cap) 

15-12-9-6-3 

Hang Squat Snatches (95/63)

Burpee Box Jump Overs 

Core Work

2 Rounds

60 sec Front Plank

Rest 30 sec

60 sec Side Plank

Rest 30 sec

60 sec Side Plank

Rest 30 sec

60 sec Superman Hold

Rest 1 minute