Sunday, 10/19

Warm-Up
3 rounds of
4 PVC Dislocates
8 PVC Pause OHS
4 Squat to Bootstrapper
8 Opposite Heel Touch to Open-T
4 Squat Jumps

Then,

90sec partner bully stretch per partner

Strength – Snatch Complex (30min)
– – Prep Sets – – 
3 x 2 Pause Snatch Extension + 2 Hang-Drag-Power Snatch* + 2 OHS
* start from the hang position, and then slowly drag the bar up the legs, waiting until nearly fully standing to snap the hips open and snatch the bar overhead

– – Work Sets – – 

Begin/Int
7 x 1 Power Snatch + 1 OHS + Hang Snatch + 1 OHS
– may attempt to combine the last hang power snatch and OHS into one movement

Adv
6 x 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch
– decision on begin/int vs adv is determined by who can pull under the bar into a squat snatch (not a power snatch into OHS)

– – Finishing Sets – –
3 x 4 Snatch Extension at last successful snatch weight
(Adv have the option of scaling up to raised extensions; standing on 10’s or 15’s only)

Met-Con
In groups of 3 people, complete
15min AMRAP
– 400m Run
– Max Rep OHS (M = 45/75/105/135; W = 35*/53/73/93)
– Rest

* use a 15lb bar with 10lb bumpers
– P1 runs 400m; when P1 returns, they begin to OHS as P2 goes out for the 400m run; when P2 returns from the run, they begin to OHS as P1 rests, and P3 goes out for the 400m run. Continue until time is called.