Monday, 1/19

Warm Up

3 Rounds

6 Spider Lunges

6 PVC Dislocates

6 PVC OHS to Sotts Press

6 Jump Squats

Strength

Snatch Complex

Prep (8 minutes)

1×5 High Hang High Pulls+5 High Hang Power Snatch+5 OHS

1×5 Hang High Pulls+5 Hang Power Snatch+5 OHS

1×5 Snatch

2×1 Hang Snatch+ 1 Snatch working up

Work (12 Minutes)

5×1 Hang Snatch+ 1 Snatch

Met Con

Prep (3 minutes)

:45 Bike/Row (building easy to moderate)

5 Power Snatch

:45 Bike/Row (building moderate to hard)

Work

3 Rounds for time (15 Min Cap)

Bike 1 Mile/ Row 750 M

30-20-10 Power Snatch (75/55)