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.

Strength

Skill Work