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 + 2 OH Squats
Work:
3x 1 Snatch Grip Deadlift to Hang +1 Snatch+1 Hang Snatch
4x 1 Snatch
Met Con
5 Rounds
In 1 Minute
9 Power Snatch (M:95/W:63)
Max Double Unders in remaining time
Rest 1 Minute
