Warm Up
3 Rounds
6 Pause Squats
6 PVC Dislocates
6 PVC OHS
6 PVC Sotts Press
Skill
Snatch Balance (15 min)
1×5 Pressing Snatch Balance (bar)
4×1 Heaving Snatch Balance + 1 OHS
Strength
Snatch (25 Min)
Prep: 2×2 three position Pause Extension + 2 Hang Hi Pull + 2 Hang Squat Snatch
2×1 Hi Pull (from floor) + 1 Hang Squat Snatch + 1 Snatch (from floor)
Work: 6×1 Hang Squat Snatch + 1 Snatch (from floor)
Met Con
AMRAP 12 Minutes
6 Single DB Snatch (L)
12 Alt Single DB OH Lunges (L)
18 Burpees
6 Single DB Snatch (R)
12 Alt Single DB OH Lunges (R)
18 Burpees
