Saturday, 10/24

Warm Up

3 Rounds 

6 Spider Lunge w/Reach

6 PVC Dislocates 

6 PVC Pause OHS

6 Plank to Squats

Prep: (8 Minutes) 

1 x 5 Hang High Pull + High Hang Power Snatch + 5 OHS

1 x 5 Hang Power Snatch + 5 OHS Squat

1 x 5 Power Snatch + 5 OHS Squat

1 x 5 Squat Snatch  (all with Bar)

Strength

Snatch Complex

2×2 Hi Pulls*+2 Hang Power Snatch + 2 OHS (light/moderate)

EMOM 10 Minutes

1 Hi Pull*+1 Hang Power Snatch + 1 OHS @at same weight (55-60% snatch 1RM)

then

Every 2 Minutes for 10 minutes (5 rounds)

1 Squat Snatch – increase weight every set as long as technique feels solid 

Met Con

For Time: (15 Minute Cap) 

10-9-8-7-6-5-4-3-2-1 reps of Power Snatch w/95:65

1-2-3-4-5-6-7-8-9-10 Burpees with lateral hop over the bar 

*Hi Pulls in EMOM and last Prep sets are from the floor