Warm Up
3 Rounds
6 PVC Dislocates
6 Pause Squats
6 Squat to Bootstrappers
6 Jump Squats
Strength
Snatch
Prep (12 Min)
1×10 Snatch Grip RDL w/bar
2x 2 Hang Hi Pull+2 Hang Power Snatch
2×1 Hang Power Snatch+1 Snatch
EMOM 5 Minutes
1 Hang Power Snatch+2 Snatches (~65-70% 1RM)
Rest 1 Minute
EMOM 5 Minutes
1 Hang Power Snatch+1 Snatch (~75-80% 1RM)
Rest 1 Minute
EMOM 5 Minutes
1 Snatch (~85-90% 1RM)
Partner Met Con
AMRAP 9 Minutes
9 Hang Power Snatch (M: 75/55, W:53/35)
12 Push Ups
*Every :45 (12 total Rounds) both partners perform 6 Toes to bar, one following the other
Once 1st partner finishes T2B, they begin HPS/PU working until the end of :45
Second partner rests after they finish T2B, then at next :45 mark they go to T2B first, then pick up where partner 1 left off on HPS/PUs.
