Warm Up
3 Rounds
6 Pause Squats
6 PVC Dislocates
6 PVC Sotts Press
6 OHS
Strength
Snatch (20 Min)
Prep:
2×2 three Position Pause Ext + 2 Hang Hi Pull + 2 Hang Squat Snatch
3×1 Hi Pull (from floor) + 1 Snatch (with pause just off floor)
Work:
5×1 Snatch (with pause just off floor)
Met Con
Every 6 Minutes for 18 Min (3 Rounds)
Run 400M
21 Hang Power Snatch 75/53
35 Double Unders (scale to 90 Single Skips)
Rest remaining time
