Thursday, 9/19

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:

1×10 Sn Grip RDL w/bar

1×2 Three position Pause Extensions+2 Hang Hi Pulls

3x 1Hang Power Snatch+2 OH Squats

Work: 

3×1 Snatch Grip Deadlift to Below the Knee+ Snatch Grip Deadlift to Hang +1 Snatch

4×1 Snatch

Met Con

4 Rounds

:30 Power Snatch (M:95/75/45, W:63/53/33)

:30 Burpees Lateral to the Bar

:30 OHS

1:30 Rest