2nd Floor Run
10. Passthrus
10/side Dislocate
10. Plate Ground to overhead
10. IYTS
5/side Perfect Stretch
Barbell Warm up:
3 Snatch Deadlift
3 Snatch High Pull
3 Muscle Snatch
3 Power Snatch
3 OHS
Strength: 15 min
5 Minutes (Every minute on the minute)
Min 1: 3 Hang Power Snatch @ 55% 1RM Power Snatch
Min 2: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch
Min 3: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch
Min 4: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch
Min 5: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch
5 Minuetes (Every minute on the minute)
Min 1: 2 Power Snatch @ 65% 1 RM Power Snatch
Min 2: 2 Power Snatch @ 68-70% 1 RM Power Snatch
Min 3: 2 Power Snatch @ 68-70% 1 RM Power Snatch
Min 4: 2 Power Snatch @ 73-75% 1 RM Power Snatch
Min 5: 2 Power Snatch @ 73-75% 1 RM Power Snatch
5 Minutes (Every minute on the minute)
Min 1: 1 Squat Snatch @ 70-73% 1RM Snatch
Min 2: 1 Squat Snatch @ 75-78% 1RM Snatch
Min 3: 1 Squat Snatch @ 75-78% 1RM Snatch
Min 4: 1 Squat Snatch @ 80-85% 1RM Snatch
Min 5: 1 Squat Snatch @ 80-85% 1RM Snatch
Metcon:
40-30-20-10 (15 min cap)
Alternating Dumbbell Power Cleans
Push ups
Alternating V-ups
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