Thursday, 2/4

Warm Up

3 Rounds
12 Spider lunges
6 Alt T Push Ups
12 Alt Samson Lunges
6 Squat to Bootstrappers

Prep (8 Minutes)
1x:30 Bike/Row (easy)+10 Hang Power Snatch (5/side)
1x:30 Bike/Row (moderate)+10 DB Push Press (5/side)
1x:15 Bike/Row (hard)+10 Alt OH Lunges (5/side)
1x:15 Bike/Row (sprint)+3 Hang Power Snatch+3 DB Push Press+3 Alt OH Lunges (all on Left)
1x:15 Bike/Row (sprint)+3 Hang Power Snatch+3 DB Push Press+3 Alt OH Lunges (all on Right)

Met Con

10 Rounds* for Time (30 min cap)
9 DB Hang Power Snatch
7 DB Push Press
5 Alt OH Lunges
12/9 Cal Bike/Row

Rounds 1,3,5,7,9: All DB reps done on left side only
Rounds 2,4,6,8,10: All DB reps done on right side only