Warm Up
3 Rounds
6 PVC Dislocates
6 PVC Pause OHS
6 OH Band Pull Aparts
6 Plank to squat
Prep (8 Min)
2×1 three position Pause Extension+2 Hang Hi Pull+ 2 Hang Power Snatch
2×1 Hang Power Snatch+1 Snatch (from floor)
Strength
EMOM 5 Minutes
1 Hang Power Snatch+2 Snatches (~65-70% 1RM)
Rest 2 Minutes
EMOM 5 Minutes
1 Hang Power Snatch+1 Snatch (~75-80% 1RM)
Rest 2 Minutes
EMOM 5 Minutes
1 Snatch (~85-90% 1RM)
Rest 2 Minutes
Met Con
Once for time (8 Min Cap)
25 Burpees
50 Power Snatches (M:75/55, W:53/35)
25 Burpees
