Warm Up
2 Rounds
- 10 Dislocates
- 10 OHS
- 10 Sots Press
Strength/Skill
5 Sets
- A1: Hang Power Snatch x 1.1.1.1 – Rest 10 seconds between reps
- A2: Tall Box Jumps x 1.1.1.1 – Rest 5 seconds between reps
- A3: Side Bridge 30 seconds per – Rest 60 seconds
MetCon
In teams of 2, with only 1 working at a time, alternate full rounds to complete 5 each of:
- 5 Hang Power Cleans @ 60% of Max
- 10 Lateral Bar Hops
- 60m Shuttle Run
