Saturday, 10/17

photo credit: Hookgrip

Warm-Up
3 Rounds of
6 Arm Circles
6 Squats
6 Alt T Push-ups
6 PVC Dislocates
6 PVC OHS

Met-Con
Prep:
4 x 2 Hang Snatch Hi Pulls + 2 Hang Power Snatch
– bar only, then 35-45% of max, then 45-55% of max, and then 55-65% of max

Work:

Every 90 Seconds for 4 Rounds:
2 Hang Power Snatches + 12 Squats (use 70-80% max snatch)

Rest 90 Seconds and adjust weights; then,

Every 90 Seconds for 4 Rounds:
4 Hang Power Snatches + 10 Squats (use 55-65% max snatch)

Rest 90 Seconds and adjust weights; then,

Every 90 Seconds for 4 Rounds:
6 Hang Power Snatches + 8 Squats (use 45-55% max snatch)