Saturday, 11/28

Warm Up

3 Rounds 
6 Squat to Bootstrappers
6 PVC Dislocates
6 PVC Pause Overhead Squat 
6 Dolphin Push Ups

Strength

Prep (8 Min)
1×5 High Hang Pull+5 High Hang Power Snatch+5 Overhead Squats
1×5 Hang Power Snatch +5 OHS
1×5 Power Snatch + 5 OHS
1×5 Squat Snatch. (all sets through this with bar only)
3×5 OHS building up to working weight 

Work (12 Minutes)
Overhead Squat 2×5 at same weight, 3×3 at same weight

Met Con

Prep (6 Min)
1×5 Snatch (light)+:30 row/Bike (easy)
2×3 Snatch (1st round weight)+:30 row/Bike (moderate)
1×3 Snatch (~2nd round weight)+:30 row/Bike (hard)

Work
2 Rounds for Time (12 Minute Cap) 
15 Push Ups 
Row 500m or Bike 25/20 Calories 
15 Push ups  
10 Squat Snatches (135/95 first round, 165/115 second round)