A) Warm-Up: 2 Sets
10 Pass Thrus
10 Spiderman Lunges
8 Russian Baby Makers
+
2 Sets w/BB
3 RDL
3 HPS/HPC
3 OHS/FS
B) Strength/Skill:
Every 2 min x 5
2 Squat Snatches or Squat Cleans
*Add weight each round
C) Metcon:
Part 1:
12-9-6
Hang Power Clean
Overhead Squat
Rest 2
Part 2:
12-9-6
Hang Power Snatch
Front Squat
*Use same weight for the couplet, but can use different weight for part 1 and 2.
*Recommended weight ~60% of OHS.
*DB option
16-12-8
Dual DB Hang Power Clean
Dual DB 1-Arm Alternating Push Press
Rest 2
16-12-8
Alternating DB Snatch
Dual DB Front Squat