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SATURDAY 3.10.2018

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WARM-UP
Snatch the cone
MOBILITY
Scorpion Stretch
8 each side
STRENGTH
Paused Front Squat
4 sets of 5 reps with a 3 second pause
70% 1RM
METCON
4 Minutes of Pull Ups
Switch when partner comes off bar
1 Minute rest

4 Minutes of Power Cleans 135/95
Switch when partner takes hands off bar
1 Minute of rest

4 minutes of HSPU
1 Minute of rest
Switch when partner comes off wall

4 Minutes of Push Ups (not hand release)
1 Minute of rest
Switch when partners chest touches floor

4 Minutes of Shoulder to Overhead 135/95
Switch when partner puts bar down