3.9.15

Warm-up

100m Row

10 Leg Swings

10 Arm Circles

10 Primal Pull Throughs

10 Pass Throughs

10 PVC Circles each way

10 OHS PVC

5 OHS W/Bar

5 High Hang Snatch

5 Hang Snatch

5 Snatch

5 Snatches W/Added Weight

5 OHS

Mobility

1 Min Scalene Stretch

2 Min Ball in Shoulder

2 Min Couch Stretch

2 Min Squat on the Wall

Strength/Skill

9 Min EMOM Hang Snatch: 1×3 @50%, 1×3 @50%, 1×2 @60%, 1×2 @60%, 1×2 @70%, 1×2 @70%, 1×2 @75%, 1×2 @80%, 1×1 @85%

*Cleans can be done instead of Snatches but would prefer you do Snatches unless there is a special reason 🙂

METCON

5 Rounds for time:

40 Double Unders

10 Front Squats 155/105lbs or 6 OHS 135/95

8 T2B

6 Pull-ups

*I want you to choose OHS or FS based on what needs the most work….. For those doing the battle of the beasts competition I want you to start working on what you are going to do based on the workouts posted.