Warm Up
3 Rounds
5 Band Scarecrow
5 PVC Dislocates
5 Pause PVC OH Squats
20 Jumping Jacks
Strength
Snatch (25 Min)
Prep:
2×2 Hang Hi Pull+ 2 Hang Power Snatch
2×1 Hi Pull (from floor) + 2 Power snatch
Work:
Power Snatch 2-2-1+1, 1+1, 1+1, 1+1
On sets of 1+1, drop after first rep, take 20-30 Seconds for second.
Work up on 2s, same weight for 1+1
Metcon
4 Rounds
:30 Max Reps Hang Power Snatch (M:115/95/75, W:78/63/53)
:30 Rest
:30 Double Unders
:30 Rest
