Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (#45)
Strength
Hang Power Snatch 5 x 45,55,65,75,85
Power Snatch 1 x 95,105,115
MetCon
AMRAP in 15 minutes: 3 x Squat Clean (95#)/Dip/Pull Up
Rounds completed = 7
Strength Time: 12 minutes
MetCon Time: 15 minutes
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