Saturday, 4/23

Warm Up

3 Rounds

6 PVC OHS

6 Rev Hand Spider Lunges

6 Plank to Squat

6 Jump Squats

Prep (8 min)

1×5 Hang High Pulls + 5 Hang Power Snatch+5 OHS (bar only)+ 5 Burpees

1×5 Hang Power Snatch+5 OHS+5 Thrusters (1st weight)*+3 Synchro Burpees 

1×5 OHS+ 5 Thrusters (2nd weight)

1×5 Thrusters (3rd weight) +3 Synchro Burpees 

Met Con

For time (32 min cap)

Run 800 

21 Synchro Burpees

84 Power Snatch (75/55)

21 Synchro Burpees

Run 400 m

15 Synchro Burpees

60 OHS (95/65)

15 Synchro Burpees

Run 400

9 Synchro Burpees

36 Thrusters (115/80)

9 Synchro Burpees

Run 800 m