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.