Saturday October 5

Warm-Up

2 x 10 Squats, 10 Push-Up, 10 PVC Dislocates, 10 OHS, 10 Spider Lunge,

Prep Sets (All)

1 x 5 reps of Two-Pause* Snatch Extension (bar only)

*1st Pause=below knee, 2nd Pause=above knee

Work Sets – (Basic)

7 x 2 Hang Power Snatch

Work Sets – (Int/Adv)

7 x 2 Power Snatch

Accessory Work

12min, OTM, of 3 Single-Arm DB Strict Press/side* + 6 Plank-to-Squat

* M=1/4BW; W=1/6; Don’t Lean!!

Finisher

2 x AMRAP Strict T2B (scale to 2 x 20 V-Ups)