Thursday, 9/17

Warm-up
4 Rounds
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:
4 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 65% of max Snatch

Work:
5 sets, at/up to 80% of max snatch, of
1 Power Snatch – 1 Hang Squat Snatch – 1 Squat Snatch
– hands should remain on the bar for all 3 reps
– do not load beyond 80% (do not work to failure)
– if max effort snatch is unknown, work up to following option: M@85-115lbs; W@50-73lbs

Met-Con/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