Warm Up
3 Rounds
6 PVC Dislocates
6 Spider Lunge w/ reach up
6 PVC Pause OHS
6 Jump Squats
Strength
Snatch (30 min)
Prep:
2x 2 Hang Hi Pulls+2 Hang Power Snatch
3x 1 Hang Power Snatch+ 1 Hi Pull (from floor)+ 1Power Snatch
Work: 8x 1 Hang Snatch+ 1 Power Snatch (from floor)
Work up through first 4 to 5 rounds, then drop weight 5-10% for last 3-4 rounds
Partner Met Con (12 Min Cap)
6 Rounds each
3 Hang Power Snatch (M:135/115/95/75, W:93/83/63/53)
9 Box Jumps
Partners alternate complete rounds
