Thursday, 2/20

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Jump Squats

6 PVC Dislocates

6 Hips to Wall

Strength

3 Position Snatch (25 Min)

Prep:

1×10 Snatch Grip RDL w/bar

2×2 Three Position Pause Extensions+2 Hang Hi Pulls+ 2 Hang Power Snatch

3x1Hang Power Snatch+ 1 Snatch

Work:

5×1 Three Position Snatch (High Hang, Hang, Low Hang)

Met Con

6 Rounds for Time (12 Min Cap)

9 Toes to Bar

12 Box Jumps

* Every 1:30 (including to start), 6 Power Snatch (95/75, 63/53)