Warm Up
3 Rounds
6 PVC Dislocates
6 Spider Lunge w/ reach up
6 PVC Pause OHS
6 Jump Squats
Strength
Snatch (25 min)
Prep:
2x 2 Hang Hi Pulls+2 Hang Power Snatch
3x 1 Hang Power Snatch+ 1 Hi Pull (from floor)+1Power Snatch
Work: 6x 1 Hang Snatch+ 1 Power Snatch (from floor)
Work up in first 3-4 sets, then hold for remaining sets
Met Con
6 Rounds
:30 Bastards
:30 Hang Power Snatch (M:135/115/95/75, W:93/83/63/53)
1 Minute Rest
