Warm-up
OH Primer
3 sets
:20 dead hang / :20 wall hinge stretch / 5 HS Kick-ups
10 Squat Therapy
2 World’s Greatest Stretch Each Side
then..
PVC Snatch Progression x 2
5 Snatch DL Stopping at each position
5 Muscle Snatch
5 OHS
5 Hang Power Snatch
5 Power Snatch
5 OHS
Weightlifting
Hang Power Snatch (Snatch Pull + Hang Power Snatch + Snatch)
*15 min to complete 5 sets of the complex increasing through the sets
Metcon
Metcon (Time)
For time:
100/70 Cal Bike
40 HR Push-ups (Rx+ Strict HSPU)
*12 min cap
