Saturday, 2/19

Warm Up

3 Rounds

6 PVC Dislocates

6 PVC Pause OHS

6 Plank to Squat

6 Jump Squats

Prep (8 Minutes)

1×5 High Hang Hi Pull+5 High Hang Power Snatch+10 Step Ups

1×5 Hang Hi Pull+5 Hang Power Snatch +3 Burpees

1×5 Snatch (light)+3 Burpee Box Jump Overs

3×5 Snatch working up (1^st/2^nd/3^rd round weights)+:30 Row

Met Con

Every 8 Minutes, complete for time:

Row 36/30 Cals, 9-7-5 Snatch (95/65)/ Box Jump Overs

Row 30/25 Cals, 7-5-3 Snatch (115/80)/ Burpees

Row 24/20 Cals, 5-3-1 Snatch (135/95)/ BBJO

Row 18/15 Cals, 3-2-1 Snatch (165/115)/ BBJO

Score by total work time

Weight progressions:

45-65-75-95-115-135-155-165

35-45-55-65-80-95-105-115