Monday, 11/2

Warm Up

3 Rounds 

12 Band Good Mornings

6 PVC Dislocates 

12 PVC Pause Overhead Squats 

6 Alt T Push Ups

Strength

Snatch

Prep: (8 Minutes) 

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

1×5 Hang Power Snatch + 5 OHS Squat

1×5 Power Snatch + 5 OHS Squat

3×3 Power Snatches building up 

Work:

Every 2:30 for 15 Minutes (6 Sets)

3 Power Snatches (All Singles, NO touch and go reps)

Sets 1+2: 55-65%

Sets 3+4: 65-75%

Sets 5+6: 75+%

Athletes are encouraged to go up every set as long as technique is solid 

Met Con

For Time: (14 Minute Cap)

5-10-15-10-5 Reps Of:

Handstand Push Ups*

Power Snatch w/135:95

*Handstand Push Up scaling:

3-6-9-6-3, 2-4-6-4-2, or 1-3-5-3-1

Modify range of motion (1 or 2 ab mats, hands on floor)  

Seated DB Press (weight should be as heavy as possible for 10+reps unbroken)