Saturday, 9/24

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

Strength – Snatch (35 min)
Prep:
2 x 1 Pause Snatch Ext + 2 Hang Snatch Hi Pull;
2 x 1 Hang Snatch Hi Pull + 1 Hang Power Snatch + 1 Snatch

Work:
2 x 1 Hang Power Snatch + 1 Snatch*; then,
2 x 2 Snatch*; then,
4 x 1 Snatch*
* All Snatch from the floor, may be full or power

Met-Con
5 Rounds of
:30 Hang Power Snatch (M @ 115/95/75; W @ 83/63/53)
:30 Rest
:30 Double Unders
:30 Rest