Wednesday, 8/12

Warm Up

3 Rounds Of:
5 Hang Scap Retractions
10 Spider Lunges w/Reach
 5 Squat to Bootstrappers
10 Pause Squats

Prep:
1 x 5 Hang High Pull +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 (full squat)- Empty bar through this set
3×3 Snatch+ 5 Kip Swings (work up in weight)
1×2 Snatch (working weight)+ 3 Pull Ups

Met Con

AMRAP 20 Minutes
5 Squat Snatches 
10 Pull Ups
15 Push Ups 

Weight options:
165/135/105/75/55, 113/93/73/53/45
Should be 70-80% of 1 RM 

Scale Pull Ups to:
5 Reps (1/2 volume)
Jumping Pull ups

Core Work

2 Sets of
:45 Front Plank
:15 Rest
45 Side Plank (L)
:15 Rest
45 Side Plank (R)
:15 Rest
45 Arch Hold
:15 Rest