Tuesday, 12/15

Warm Up

3 Rounds

10 PVC Dislocates

10 PVC OHS

10 Alt Samson Lunges 

10 Alt Dead Bugs

Strength

Prep (8 Minutes) 

1×5 High Hang Pull + 5 High Hang Power Snatch + 5 OHS w/empty bar

1×5 Hang Power Snatch + 5 OHS w/empty bar

3×3 Hang Power Snatch building up to opening weight 

Work (12 minutes)

6×2 Hang Power Snatch

*athletes can increase weight every set as long as technique is solid 

**athletes are encouraged NOT to drop the barbell but if cycling will affect technique then drop and reset promptly

Met Con

Prep (4 Minutes)

1×10 Alt OH Lunges (bar only)

1×3 Hang Power Snatch+ 6 OH Lunge (working weight)

Work

For Time (10 Minute Cap) 

10-8-6-4-2 Hang Power Snatch (75/55)

20-16-12-8-4 Alt OH Lunge