Saturday, 9/12

Warm Up

3 Rounds Of:

15 Jumping Jacks

10 PVC Pass Throughs

10 Alt Bird Dogs

5 Squat To Bootstraps

Prep: (10 minutes) 

1 x 5 Hang High Pull 

1 x 5 High Hang Power Snatch + 5 OHS

1 x 5 Hang Power Snatch + 5 OHS

1 x 5 Power Snatch 

then

1 x5 Snatch+10 Med Ball Front Squat Front Squat

1×5 Snatch+ 5 Med Ball Jump Squats

1×5 Snatch+ 5 Wall Ball

Met Con

For time (15 Min cap: aim for ~12 minutes)

100 Power Snatches (95/65)

At the top of every minute (including 0:00) perform 5 heavy wall balls w/30:20

Weight should feel moderately light – think 15+ touch and go reps are doable but encourage small manageable sets with quick rest 

Core Work

2 Rounds

60 Sec Front Plank

30 Sec Rest 

60 Sec Side Plank

30 Sec Rest

60 Sec Other Side Plank

30 Sec Rest

60 Sec Arch Hold