Snatch & MetCon

Warm-up:

200 M Run/Row

20 Glute Bridges (Slow Count)

Resistance Band Chest/Shoulder Mobility

Down Dog to Runner's Lunge & Twist

Then,

10 Romanian Deadlift (RDL) Drill with light bar or PVC (Hamstring/Hip/Glute engagement)

10 Overhead Squat Drill (With PVC or Resistance Band)

10 Single Arm High Pull R (Light Weight)

10 Single Arm High Pull L


Main Workout: To be completed in 2 Sections

Section 1: MetCon

Option 1 > 3 Months

AMRAP in 16 Minutes

200 M Run/Row

20 Alt Arm DB Biceps Curls 15/20 (R+L=1)

20 Resistance Band Triceps Ext M/H

20 Squats


Option 2 < 3 Months