Warm Up
3 Rounds
6 PVC Dislocates
12 Mountain Climbers
6 PVC Pause OHS
12 Jumping Jacks
6 OH Band Pull Aparts
12 Jump Squats
Strength
Snatch (30 Min)
Prep:
2×1 three position Pause Extension + 2 Hang Hi Pull + 2 Hang Power Snatch + 2 OHS
2×1 Hang Squat Snatch + 1 Snatch (from floor)
Work:
5×1 Hang Snatch + 1 Snatch (from floor) + 1 OHS (working up as viable)
Met Con (35 Min Cap)
“Nancy”
5 Rounds
Run 400 M
15 OH Squats (M:95/65, W:63/45)
