Warm Up
3 Rounds
6 PVC Dislocates
6 PVC Pause OHS
6 OH Band Pull Aparts
6 Jump Squats
Strength
Snatch (25 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:
4×1 Hang Snatch + 1 Snatch (from floor) + 1 OHS (working up as viable)
3×1 Snatch (from floor) + OHS at same weight
Partner Met Con (12 Min Cap)
2 Rounds of 12 DB Box Step Ups (M: 50s/40s/30s, W:35s/25s/15s) each
2 Rounds of 12 Bastards each
2 Rounds of 12 Alt OH Lunges (M:95/75/55, W: 63/53/35) each
