Monday, 11/16

Warm Up

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)

Met Con

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

Mobility

1 Min OH Band stretch/side

1 Min Single Leg Flexion/side