Sunday, September 7

Warm-Up
3 rounds of
5 PVC Dislocates
10 PVC OHS
5 Push-Ups
10 Spider Lunges

Snatch (35min for Prep and Work sets)
Prep Sets
– 2 x 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch + 4 OHS

Work Sets
– Beginner
— 7 x 2 Hang Power Snatch + 2 OHS

– Int/Adv
— 7 x 1 Power Snatch + 1 Hang Squat Snatch

Met-Con
Prep:
1x 5 Hanging Scap Retractions+ 5 Thrusters (bar)+ 2 Plank to Squat +2 Step Ups
1x 5 Hanging Scap Retractions+ 5 Thrusters (light)+ 2 Burpees +2 Step Ups
1x 5 Kip Swings+ 5 Thrusters (moderate)+ 2 Burpee Box Jumps
1×5 Pullups (version used in workout) + 5 Thrusters at working weight

6 rounds of:
20 seconds Wide Grip Pull-Ups (Strict, Band Assisted, or Band Pull-Aparts)
40 seconds REST
20 seconds Barbell Thruster (135/115/95/75/55/35)
40 seconds REST
20 seconds Burpee Box Jumps
40 seconds REST