Monday 101716

Warm Up
Crossover Symmetry - Activation
Then
3 Rounds
15 OH walking lunges w/plate
60 Double-unders

Squat Clean
10×1 @ 80-97.5%
Move up based on feel.

Rowing Stamina
24-21-18-15-18-21-24
Calorie row
Rest 1:1

Pick one or 2 depending on your weakness
Metcon

15-12-9-6-3
Hang Power Cleans (195/130)
Front Squats (195/130)

Toes to Bar Volume
EMOM 12
Even: Run 200m
Odd: 15 Toes to bar

Snatch and Overhead Squat Comfort
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×2 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.