Thursday, 8/27

Warm-Up
2 Rounds of
10 OH Band Pull-Apart
6 Band Dislocate
10 OHS w/ Band;

then,

2 Rounds of
10 Spider Lunge
6 Supine Band Pull-Apart
10 X-Body Spider Lunge
6 Push Ups

Strength – Snatch Complex (25min)
Prep:
3 rds of
1 Pause or Reversing Extension
4 Hang High Pull
1 Hang Power Snatch
4 OHS (/or/ scale up to Snatch Balance)
– work towards 60% of max Snatch

Work:
6 sets, up to 75% of max snatch, of

2 Power Snatch – 2 OHS (/or/ scale up to Snatch Balance) – 2 Hang Squat Snatch

– hands should remain on the bar for all 6 reps
– do not load beyond 75% (do not work to failure)
– if max effort snatch is unknown, work up to following option: M@ 75-105lbs; W@45-68lbs

Met-Con/Accessory
8min Alternating Tabata of
DB Cleans
OH Sit-Ups