Warm Up
3 Rounds
6 Hanging Scap Retractions
6 PVC Dislocates
6 PVC Pause OHS
6 PVC Sotts Press
Prep:
2×2 Hang Hi Pull+2 Hang Power Snatch+4 OH Squats
2×1 Hang Hi Pull+2 Hang Squat Snatch
Skill
Snatch Balance (20 min)
1×5 Pressing Snatch Balance (bar)
Pressing Snatch Balance 3-3-3
3×1 Heaving Snatch Balance+1 OHS
Strength
Hang Squat Snatch (20 Min)
5×1 working up as heavy as possible while getting full depth
Met Con
4 Rounds for time
Run 400 M
12 Toes to Bar
9 OH Squats (M:115/ W:78)
