Warm Up
3 Rounds
6 Spider Lunge w/ reach up
6 Jump Squats
6 PVC Dislocates
6 Hips to Wall
Strength
Snatch Complex (30 Min)
Prep:
1x 10 Snatch Grip RDL w/bar
1x 2 Three position Pause Extensions + 2 Hang Hi Pulls
2x 1 Hang Power Snatch + 1 Snatch
Work:
6×1 Snatch Grip Deadlift to Below the Knee + SGDL to Hang + 1 Hang Snatch + 1 Snatch
Team Met Con
In groups of 3
3 Rounds each
36 Double Unders
12 DB Burpee Box Step Overs
9 OH Squats (~65% of group average successful snatch complex)
