Saturday, 8/8

Warm Up

3 Rounds Of:

6 Jump Squat

12 PVC Dislocates

6  Alt Spider Lunge w/ reach

12 Alt Samson Lunge 

Prep:

1 x 5 Hang High Pull 

1 x 5 High Hang Power Snatch + 5 OHS

1 x 5 Hang Power Snatch + 5 OHS

1 x 5  Power Snatch 

Strength

Snatch Complex

EMOM 10 Minutes

1 Pull + 1 Hang Power Snatch + 1 OHS @55-60% 

immediately into

Every 2 minutes for 10 Minutes (5 rounds) 

1 Power Snatch 

Met Con

For time (15 Min Cap)

10 Power Snatch Heavy

100 Doube Unders

20 Power Snatch medium

80 Double Unders 

30 Power Snatch light

60 Double Unders 

Weight options (heavy/medium/light)

135/115/95—93/78/63

115/95/75—78/63/53

95/75/55—-63/53/43

75/55/45—53/43/33