Monday, 6/7

Warm Up

3 Rounds

6 PVC Dislocates

12 Spider Lunges

6 Plank to Squat

12 Squats (pause/regular/jump)

Prep (8 minutes)

1×3 Hang High Pull+3 Hang Power Snatch (bar only) +6 Step Ups

:30 Bike (easy)

2×3 Hang Power Snatch (working up)+6 Box Jumps +3 Devil Press

:30 Bike(hard)

Met Con

EMOM 30 Minutes (6 rounds)

A) Bike 12/8 Cals

B) 6 Hang Power Snatch (95/65, RX+115/80)

C) 12 Box Jump Overs

D) 6 DB Devil Press (40/25s, RX+ 50/35s)

E) Rest