Warm-up
3 sets
3 HS Kick-ups or :30 Wall Hinge Stretch
5 KB Windmills Each Arm
5 Squat Therapy
then…
Snatch Progressions
Weightlifting
Hang Snatch (Hang Snatch + Snatch + 2 OHS)
*Build to a heavy complex in 15 min
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
200m Run
20 ALT Pistols
100m SA DB OH Carry (50/35)(Rx+70/50)(Switch arms at 50m)
