Saturday, 3/14

Warm Up

3 Rounds
6 Spider Lunge w/ reach Up
6 Jump Squats
6 PVC Dislocates
6 Hips to Wall

Strength

Snatch Complex (35 Min)
Prep:
2×2 Three Position Pause Extension+2 Hang Hi Pull
2×3 Hi Hang Power Snatch+3 OHS
2×1 Three Position Snatch (1 Hi Hang+1 Hang+1 Low Hang)

Work:
3×1 Three Position Snatch (1 Hi Hang+1 Hang+1 Low Hang)
3×1 Hang Snatch + 1Low Hang Snatch
3×1 Low Hang Snatch + 1 Snatch

Met Con

For time (7 Min Cap)
30 Alt DB Snatches (50/35)
30 Alt OH DB Lunges (15/arm)
30 Alt DB Snatches