Saturday, 11/22

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

Then,

Supine Self-Bully Stretch (1min/side)

E.g.: right hand under low back, reach left hand towards right shoulder, placing fingers of left hand on the floor by the right shoulder, then gently roll towards the right side as much as possible, keeping the palm of the right hand on the floor at all times (to increase stretch, take left leg over right)

Strength – Snatch (25min for prep and work sets)

– – Prep Sets – –
2 x 3 Snatch Extensions + 3 Hang Snatch Hi-Pulls + 3 Hang Power Snatch

– – Work Sets – –
1 x 2 Snatch @ 50%
1 x 2 @ 60%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
3 x 1 @ 85%

Met-Con
– 50 OHS       (M: 115/95/75/55*; W: 83/63/55*/45*/35*)
* use a 15lb bar
– Must complete 15 burpees after each attempt (inc. if you happen to do all 50 in a row)
– No more than 4 sets (12min timecap)
– bar from the floor