Thursday, 9/3

Warm Up

3 Rounds

8 Pause Squats 

8 PVC Dislocates

8 PVC OHS

8 Alt Bird Dogs 

Strength

Snatch

Prep (10 minutes)

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 + 5 OHS

1 x 5 Snatch

then

1 x 5 at 50%

1 x 4 at 55-60%

1 x 3 at 60-65%

Work

Every 2 Minutes for 16 Minutes: 

2 Snatches at 65-70% 

Percentage is taken from Friday, August 28th (if not here than your previous 1RM) 

Met Con

For Time (10 Min Cap) 

50 Overhead Squats w/115:80

Every time you break perform 12 Burpees With Lateral Hop 

Should be able to complete in 2-5 sets (so 1 to 4 sets of burpees MAX)