Sunday, 10/4

Credit: Hookgrip Photography

Warm-Up
2 Rounds of
6 Wrist Circles/direction
6 Arm Circles/direction
6 Over-Under Scap Touches
6 PVC Dislocates

then,

2 rounds of
6 Sotts Press to OHS
6 Cross-Body Spider Lunge w/ single Reach Up (same side only)
6 Superman
6 Spider Lunge w/ double Reach-Up

then,

1min/side Single Leg Flexion w/ ER (30sec w/ back knee down, 30sec w/ back knee off the floor)

Strength – M.E. Snatch (35min)
Prep:
2 rds of
1 Pause Extension
2 Hang High Pull
1 Hang Power Snatch
2 Pause OHS (/or/ scale up to Snatch Balance)
– work towards 35-40% of max Snatch

Work 1:
2 x 2 Snatch Hi-Pull + 2 Hang Power Snatch + 2 OHS (scale up to Snatch Balance)
– work up to 60-65% of max snatch
– if max effort snatch is unknown, work up to following option: M@55-75lbs; W@35-53lbs

Work 2:
2 x 1 Power Snatch + 1 Hang Squat Snatch
– work up to 70-75% of max snatch
– if max effort snatch is unknown, work up to following option: M@ 75-105lbs; W@45-68lbs

Work 3:
6 x 1 Snatch
– work up to a max effort snatch

Team Met-Con (30min cap)
In groups of 3-4, complete 3 rounds of

15/20cal Row
15/20 KB Swings (16/24)
20 OH Plate Lunges (35/45)
50 DU (scale to 50 Lateral Hops over a jump rope {O&B=1} + 50 single skips)

– follow-the-leader style, with no rest (P1 transitions right to the row as soon as P3/P4 is done rowing)