11-24-2021

Warm-up

25 PVC Pass Through

20 PVC Bent over thoracic rotation

2 rds

10 empty barbell RDL

10 empty barbell muscle snatch

10 empty barbell snatch power balance


Weightlifting

Hang Snatch Pull

5×4 inc weight each set

Hang Snatch High Pull

5×4 inc weight each set

Hang Power Snatch

5×3 inc weight each set

Metcon

3 rds

15 Dbl DB/KB Front Squat (50/35)

15 Burpee Box Jump (24/20)

RX+: (30/24)