17632015_816966858455491_3195024355898483155_o

Warm Up
3 Rounds
6 Pause Squats
6 PVC Dislocates
6 PVC OHS
6 PVC Sotts Press

Strength
Snatch Balance (25 min)
1×5 Pressing Snatch Balance (bar)
Pressing Snatch Balance 3-3-3
Heaving Snatch Balance 1-1-1
Snatch Balance 1-1-1(scale to heaving or pressing variation)

Met Con (15 Min Cap)
Run 400 M
21 OH Squats (M:95/75/55, W: 63/45/33)
Run 400 M
15 OH Squats
Run 400 M
9 OH Squats

Skill
3 Position Pause Snatch Grip Extension
3-3-2-2-2
-Just below knee
-Just above knee
-Power position

Leave a Reply

Your email address will not be published. Required fields are marked *

Please answer this simple question to proven you are human. *