Warm Up
3 Rounds
6 Pause Squats
6 PVC Dislocates
6 PVC OHS
6 PVC Sotts Press
Strength
Snatch Balance (25 min)
1×5 Pressing Snatch Balance (bar)
Pressing Snatch Balance 3-3-3
Heaving Snatch Balance 1-1-1
Snatch Balance 1-1-1(scale to heaving or pressing variation)
Met Con (15 Min Cap)
Run 400 M
21 OH Squats (M:95/75/55, W: 63/45/33)
Run 400 M
15 OH Squats
Run 400 M
9 OH Squats
Skill
3 Position Pause Snatch Grip Extension
3-3-2-2-2
-Just below knee
-Just above knee
-Power position
