Warm-up

Coaches Choice!

Weightlifting

Hang Power Snatch + OHS (Every 90 secs for 12 mins 8 sets(Light-Moderate))

(1 Hang Power Snatch + 3 OHS)
0,1:30,3:00,4:30,6:00,7:30,9:00,10:30
Build up over the sets but start will Very light weight to work on the position and stabilization of the OHS. Keep everything active on the OHS.

Metcon

Metcon (AMRAP - Reps)

10'
Buy in: 40 WB (20#/14#)
Rounds of:
30 DU
15 Pull ups
10 SDLHP (95#/65#)
RX+
BUY IN WILL BE 60 WB
C2B Pull ups
SDLHP (115#85#)

Count your buy in as total reps. Make sure your shoulders are warmed up for each movement.

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