Warm-up

Coaches Choice

 

 

Midline Accessory

 

Metcon (No Measure)

0:45 on / 0:15 off
4 Rounds through

Prone PVC Snatch Grip Holds
Y's , T's, and A's
(Rotate Y's, T's and A's every 15 sec for the 45 secs)

 

Weightlifting

 

Metcon (Weight)

10 EMOM
6 Hang Power Cleans

Start at a light weight and increase every round

 

Metcon

 

Diane (Time)

21-15-9  
Deadlifts, 225# / 155#  
Handstand Push-ups

 

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