Friday, 8/12
August 11, 2016
Sunday, 8/14
August 13, 2016

Warm-Up
3 Rounds of
5 PVC Dislocates
10 Spider Lunges
5 PVC OHS
10 Jump Squats

Strength – Snatch Complex (30 min)
Prep:
2 x 1 Pause Ext + 2 Hang Snatch Hi Pull + 2 Hang Power Snatch
2 x 1 Hang Snatch Hi Pull + 1 Hang Power Snatch + 1 Snatch

Work:
6 x 1 Hang Power Snatch + 2 Snatch*
* snatches from the floor, may be full or power

Met-Con
6 Rounds of
:30 Double Unders
:30 Rest
:30 OHS (M:135/105/75, W:93/73/53)
:30 Rest

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