Warm Up
3 Rounds
6 PVC Dislocates
6 Spider Lunge w/ reach up
6 PVC OHS
6 PVC Sotts Press
1 Min OH Band stretch/side
1 min Single Leg Flexion/side
Strength
Hang Snatch (25 min)
Prep:
2×2 Hang Hi Pull+2 Hang Power Snatch+ 4 OHS
2×2 Hang Squat Snatch (scale to 2×1 Hang Power Snatch+1 OHS)
2×1 Hang Squat Snatch
Work: 6×1 Hang Snatch
Core Conditioning
3 Rounds
:40 Side Plank (L)
:20 Rest
:40 Plank
:20 Rest
:40 Side Plank (R)
:20 Rest
