WARM UP
400m Jog
3 Rounds
5 PVC OHS
5 Kip Swings
1 Wall Walk
10 Pass/ATW
10 Shoulder Sweeps
STRENGTH
Squat Clean
3/2/1 reps
75/85/95% 1RM
If you do not know your 1RM, find a heavy weight that you can complete the reps with good form.
METCON
7 min AMRep
800m Run
As many reps as possible in the remaining time of Power Snatch 115/80lbs
scale weight as necessary
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