Off Season: Day 22

A.) Warm-up: 

2 Rounds, not for time of:

200m Row
15 GHDSU
15 Banded Good Mornings
10 Wall Slides
10 Push-ups
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

B.) Every minute, on the minute for 10 minutes,

Squat Clean x 1  at 85%

C.) MetCon:

3 Rounds

20 Wall Ball (20/14)

1 Min Airdyne (sub rower)

Rest 1 Min

3 Rounds

5 Bar Muscle Up (sub 10 c2b/10 ring dips)

1 Min Airdyne (sub rower)

Rest 2 Min

3 Rounds

5 Power Snatch (135/95)

1 Min Airdyne (sub rower)

Rest 2 Min

3 Rounds

10 Burpees

30 Double Unders