Wednesday 12/15/21

COVID-19 Attestation Agreement

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The Board

The Mobility

• OH Foam Roll
• Wall Birthing + PVC Overhead
• Knee to Post Stretch

The Warm-Up

• Back Rack Press/Push Press
• Good Mornings (PVC)
• Snatch Grip Elbows High and Outside

The Strength

6 Rounds:1 Snatch Shrug+ 1 Hang Power Snatch + 1 Snatch Balance+ 1 SnatchThen 1-3 Snatch will time remaining*Record heaviest 1 rep for Met-Con %

The Met-Con

6 Rounds for TimeUsing 70% of your heaviest Snatch in the Strength

• Hang Power Snatch
• Hang Clean
• Bar must return to floor to re-set grip. Bar starts at the hang but this is a full squat clean.
• V-Ups/SL V-Ups

With any time remaining after Met-Con (rest for a few minutes, then:)1 Snatch + 2 Cleans

The Finisher

1 Snatch + 2 Cleans (stated above)