2nd Floor Run
10. Passthrus
10/side Dislocate
10. Pvc Ohs
10/side Tspine extensions
10. Plate Ground to overhead
5/side Perfect Stretch
BB warm up:
5 Snatch Deadlift
5 Snatch Pull
5 Snatch High pull
5 Muscle snatch
5 Power snatch
Strength:
Every 30 seconds for 10 minutes:
1 Power Snatch @ 60-75% 1RM Power Snatch
-YOU MAY LOAD AFTER 3 Sets but stick with 75%
Metcon (HINGE PARTY): 3 rounds for time (14 min cap)
80 Double unders or x 2 singles
40 Hanging Leg Raises
20 Hang power snatches (95/65)
Beginners:
80 Single unders
30 Hanging Leg Raises
20 Alternating Dumbbell Snatches
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