Warm-Up: 3 Rounds
– 100m Jog w/ MedBall + 3 Burpees
– Musical MedBalls
Dynamic Flex:
– Spiderman Lunge
– Back Ward Lunge w/ Twist + Lateral Reach
– Sumo Squat to Stand
– 5 Pike Push ups
Prep:
– Snatch Progression
Olympic:
10:00 EMOM – Snatch (building)
Partner MetCon: 3 Rounds
– 600m Run/ Hang from Rig*
– 60 KBS @ 53/35/ Plank Hold*
*When one person is running, the other must be hanging from rig.
*When one person is swinging, the other must be in a plank position (elbow or hands).
*Can break up workout however you like
Recovery:
Coaches choice