Thursday, 7/16

Warm Up

2 Rounds

5 Hips To Wall

10 PVC Disloacates

5 Planks to Squat 

10 Supine Scorpions 

Prep:

1 x 5 High Hang Power Snatch + 5 OHS

1 x 5 Hang Power Snatch + 5 OHS

1 x 5 Power Snatch + 5 OHS

1 x 5 Snatch (all sets through this with empty bar)

2×3 Snatch building up to opening weight 

Strength

Snatch Clusters
Every 3 Minutes for 12 Minutes (think of each set as reps of 5×1, 4×1..etc these are NOT touch & go) 
Set 1: 5 Snatches @ 50%
Set 2: 4 Snatches @ 55-60%
Set 3: 3 Snatches @ 60-65%
Set 4: 2 Snatches @ 65-70%
immediately into
8 Min to Establish a “Heavy” Single Snatch

3-5 attempts at 70+ %

Met Con

For Time (12 Min Cap) 

100-80-60 Double Unders

25-20-15 Overhead Squats