Warm-up
x3
15 second passive wide shoulder hang
15 second pull up width active hang
15 second passive wide shoulder hang
15 second pull up width active hang
Warm-up
x3
10 inchworms
10 air squat
10 push ups
10 sit ups
10 inchworms
10 air squat
10 push ups
10 sit ups
Weightlifting
Snatch
snatch shrug
snatch pull
snatch catch
squat snatch
10 lifts to a moderate weight in full squat
snatch shrug
snatch pull
snatch catch
squat snatch
10 lifts to a moderate weight in full squat
Metcon
4 rounds
10 snatch
10 push press
10 bar hop burpees
10 snatch
10 push press
10 bar hop burpees