Warm Up
3 Rounds
6 PVC Dislocates
6 PVC OHS
6 Spider Lunges
6 Jump Squats
Strength
Snatch
Prep (15 Min)
3x 2 Hang Hi Pulls+ 2 Hang Power Snatch+ 4 OHS
3x 1 Hang Power Snatch+ 1 Hi Pull (from floor)+2 Snatches
EMOM 4*
3 Snatches @ 70-75% 1RM
Rest 1 Min
EMOM 4
2 Snatches @ 75-80% 1RM
Rest 1 Min
EMOM 4
1 Snatch @ 80-85% 1RM
*Snatches to be done within first :30 of minute
2×1 Min Band Trap stretch/side
