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Warm up: 2 rounds (10 min)

10 PVC pass through & good mornings

10 Inch worm + 2x push-up

10/8 ABC

:30 plank hold

 

Strength:  Power Snatch + Snatch

6x (1+1)

Metcon:  4 rounds for time

100m run (gate run)

12 Overhead Squat 95/63

18 Lunge steps (forward stepping)

rest 1 minute

  • goal is to go unbroken through the OHS
  • Scaled OHS so you can go unbroken
  • This is a sprint!  Lets see you move!!!