Monday, 7/27

Warm Up

3 Rounds

5 PVC Dislocates

10 PVC Pause Overhead Squats 

5 Squat to Bootstrappers

10 Jump Squats

Prep:

1 x 3 High Hang High Pull +3 High Hang Power Snatch + 6 OHS

1 x 3 Hang Power Snatch + 3 OHS

1 x 3 Snatch Pulls+3 Snatch (all sets through this with empty bar)

2×1 Snatch Pull+1 Snatch+1 OHS working up

Strength

Every 2 Minutes for 8 Minutes (4 Sets) 

1 Snatch Pull + 1 Hang Power Snatch + 2 Overhead Squats @50-55% 1RM snatch (same weight) 

Immediately into

Every 2 Minutes for 8 Minutes (4 Sets) 

1 Snatch + 1 Overhead Squat 

Set 1 @60% 

Set 2 @65%

Set 3 @70% 

Set 4 @75%

*Base percentages off your 1RM OHS, or build up as you feel appropriate without missing any reps

Met Con

For Time (14 Minute Cap) 

10-9-8-7-6-5-4-3-2-1 Reps Of:

Power Snatch (95/75/55, 63/53/35)

Overhead Squats