Prehab
Recommended Warm Up (15 Minutes):
2 Rounds:
20/15 Calorie Bike
10 Shoulder Rolls (pvc)
10 Overhead Squats (pvc)
With an Empty Barbell:
5 High Pulls
5 Muscle Snatch
5 Overhead Squats
5 Snatch Balance
5 High Hang Snatch
5 Snatch
MetCon
10 Rounds for Time:
300/250m Row
3 Squat Snatch (185/125#)
Rest 1 Minute
35 Minute Time Cap
*Alternate rounds with a partner for 10 rounds EACH! If you’re doing this solo, rest about a minute after each round. Snatches should be 3 moderately heavy singles. Pick something challenging that you can be successful with.