Saturday, 11/19

Warm-Up
4 Rounds of
6 Spider Lunge w/ reach up
6 PVC Dislocates
6 PVC Sotts Press to OHS
6 Jump Squats

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

Work:
5 x 3 reps of Snatch cluster*

* Snatch cluster = 3 reps, may drop and reset but should be within 10 seconds of each other.
– from the floor, may be full or power.

Met-Con
3 Rounds of
AMRAP in 3 minutes
10 Power Snatch (M:75/45, W:53/35)
25 Double Unders (scale to 50 Single skips)