METCON / STRENGHT & CONDITIONING
WARM-UP
2 ROUNDS
5 Push Up to Pike
10 Step Overs
5/5 DB Deadlift
5/5 DB Upright Row
5/5 DB Press
Into…
1-2 ROUNDS
5 Inch Worms
6 Box Jump Overs
5 BB Snatch Deadlift
5 BB Snatch Hang High Pull
5 BB Snatch Push Jerk*
*This movement is performed from behind the neck
STRENGTH
5 SETS*
1 Snatch Deadlift +
1 Hang High Pull +
2 Hang Power Snatches
*Start Light and Build to Moderate.
WORKOUT
“OPEN 22.1”
AMRAP x 15 MINUTES
3 Wall Walks
12 Alt. DB Snatches
15 Box Jump Overs