Tuesday, 8/4

Warm-Up
4 Rounds of
6 Wrist Circles/dir
6 Arm Circles/dir
6 Over-Under Scap Touches/side
6 Pause Squats
6 Spider Lunges
6 X-Body Spider Lunges

Strength – Snatch Complex (30min)
Prep: 3 Rounds
1 Pause or Reversing Extension
4 Hang High Pull
1 Hang Power Snatch
4 OHS (/or/ scale up to Snatch Balance)
– work towards 55% of max Snatch

Work:
6 sets, up to 70% of max snatch, of

3 Snatch High pull – 3 Snatch – 3 pause OHS (scale up to Snatch Balance)

– hands should remain on the bar for all 9 reps
– do not load beyond 70% (do not work to failure)
– if max effort snatch is unknown, work up to following option: M@65-95lbs; W@40-63

Accessory
5 rounds, NFT, of
max rep OH Plate Sit-Up
equal # of KB Side Bends/side (KB = 2x weight of plate used for sit-ups)
Rest 90-120 sec