Monday, 10/5

Warm Up

3 Rounds

20 Mountain Climbers

10 PVC Dislocates

10 Open Palm Overhead Squats*

5 Squat to Bootstraps

then

Run 400m

Prep (15 Minutes)

1 x 5 High Hang Pull + 5 High Hang Power Snatch + 5 Overhead Squats

1 x 5 Hang Power Snatch + 5 OHS

1 x 5 Power Snatch + 5 OHS

1 x 5 Squat Snatch 

then

4×3 Snatches working up (light/first working weight/second weight/third weight)

Met Con

For time (21 Minute Cap)

Run 400m 

10 Squat Snatches*

Run 400m

8 Squat Snatches

Run 400m

6 Squat Snatches

Run 400m

4 Squat Snatches

Run 400m

2 Squat Snatches

* RX: 

10 @ 115/85 

8 @ 135/95

6 @ 155/105

4 @ 175/120

2 @ 195/135

Scaling Progression (choose starting point and progress through 5 weights in order)

M:45/65/75/85/95/105/115/135/155/175

W: 35/45/55/60/65/75/85/95/105/120

Scale Run

500 m Row/0.7 mile Assault Bike