3 Rounds
10 PVC Dislocates
20 Mountain Climbers
10 PVC OHS
5 Plank to Squat
Prep (12 Min)
1 x 5 High Hang Pull + 5 High Hang Power Snatch + 5 Overhead Squats
1 x 5 Hang Power Snatch + 5 Overhead Squats
1 x 5 Power Snatch + 5 Overhead Squats
then
Run 400 m
3×5 Power Snatches+3 burpees w/lateral hop after every set (use weights from work round 3,2,1)
In 5 Minute work intervals:
Run 400m then AMRAP of 6 Power Snatches (115/80)+6 Burpees w/lateral hop
Rest 3 minutes
Run 400m then AMRAP 8 Power Snatches (95/65)+6 Burpees w/lateral hop
Rest 3 minutes
Run 400m then AMRAP 10 Power Snatches (75/55)+6 Burpees w/lateral hop
1 Min OH Band stretch/side
1 Min Single Leg Flexion/side