Monday, 6/29

Warm Up

3 Rounds Of:

6 Hips To Wall

6 PVC Dislocates

6 OH Squat with PVC

6 Supine Scorpions

Strength

Snatch

Prep (12 Minutes):

1×3 High Hang High Pull+ 3 High Hang Power Snatch+3 OH Squat

1×5 Hang Power Snatch+5 OH Squat

1×5 Power Snatch+5 OH Squat

1×5 Hang Squat Snatch

2×1 Hang Power Snatch + 1 Snatch+ 1 OH Squat

Work:

Every 2 Minutes for 16 Minutes (8 total sets)

1 Hang Power Snatch + 1 Snatch+ 1 OH Squat

*only increase weight if you make “6” successful lifts, ie can only increase every 2 rounds, and should only do so if technique feels solid and strong

Met Con

5 Rounds for time (12 Min Cap)

5 Hang Power Snatch

15 Air squats

10 V-Ups

15 Air Squats