Warm up
3 Rounds
5 PVC Dislocates
10 Alt Bird Dogs
5 Hanging scap retractions
10 Supine Scorpion
Strength
Snatch (35 min)
Prep:
3×3 Power Position Power Snatch
2×3 Power Position to Low Hang Power Snatch
2×3 Pause in Power Position Power Snatch
Work:
Hang Power Snatch 3-3-2-2-1-1-1
Partner Met Con*
AMRAP 9 Minutes
3 Hang Power Snatch (M:135/105/75/55, W:93/68/53/35)
6 Pull Ups (Scale up to 3 Bar Muscle Ups, scale to 9 Jumping Pull ups or Ring Rows)
9 Push Ups (Scale Up to 9 Ring Push Ups)
*Partners Alternate exercises: A Snatch, B Pull ups, A Push Ups, B snatch etc.
Partners use same barbell but do not need to both do same scaling option.
