Warm up:
500m Row
2x
10 pvc pass through
10m OH lunge
10 OHS
Fitness Strength:
5 x 3 OHS @ 32X1 Tempo, 2 min rest
Performance Strength:
6x High Hang Snatch + Hang Snatch (knee) + 2 OHS @ 65-70% (Sn)
Fitness Metcon:
21-18-15-12-9-6
Cal AB
SA DB Push Press 35/20 (each)
*4 Ring Rows 30X1 tempo between each round
Performance Metcon:
21-18-15-12-9-6
Cal AB
SA DB Push Press 55/35 (each)
*2 Rope Climbs between each round
