Sunday, 1/26

Warm Up

3 Rounds
6 Pause Squats
6 PVC Dislocates
6 PVC Pause OHS
6 PVC Sotts Press

Prep (8 Minutes)
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
Heaving Snatch Balance 2-2-2

Strength

Snatch Complex (20 Min)
6×1 Hi Hang Squat Snatch+1 Hang Squat Snatch
Score by heaviest Snatch Complex

Snatch Grip Deadlift *(20 Min)
5×3 working up, starting at or just above heaviest Snatch Complex weight
Follow each set with 10 Single Arm DB OHS: (5/side)+:45 Plank

*Pause each rep off floor, just above the knee and at high hang.
Focus on keeping a flat back and making sure hips and shoulders rise at the same time