Warm Up
3 Rounds
6 PVC Dislocates
6 PVC OHS
6 Spider Lunges
6 Jump Squats
Strength
Snatch (25 min)
Prep:
2x 2 Hang Hi Pulls+ 2 Hang Power Snatch
4x 1 Hang Hi Pull+1 Hang Power Snatch+ 1 Snatch
Work:
6×1 Hang Snatch+ 1 Snatch*, working up to training Max
*Snatches may be full or power.
Met Con
6 rounds:
:30 Max Hang Power Snatches (M:135/115/95/75, W:93/78/63/45)
:30 Rest
:30 Wall Ball
:30 rest
