METCON
Warm up
Single unders 3 mins
2 rounds of
12 PVC Dislocation
6 Muscle Snatch
6 Snatch Grip Press
6 Snatch Balance
6 Cossack Squat
Squat Snatch
3-3-3-3-3 (building to heavy)
Conditioning
EMOM 15 mins [Adv | Int | Basic]
mins 1 : 8 Power Snatch [50/30 kg | 40/25 kg| 20/15 kg]
mins 2 : 8 OH Squat [50/30 kg | 40/25 kg| 20/15 kg]
mins 3 : 8 Pistol Squat | Assisted/box Pistol Squat | Air Squat