Monday, 2/1

Warm Up

3 Rounds

6 Spider Lunges

6 PVC Dislocates

6 PVC OHS to Sotts Press

6 Jump Squats

Strength

Snatch

Prep (10 minutes)

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

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

1×5 Snatch

3×1 Hang Snatch+ 1 Snatch working up

Work

In 10 Minutes, work to a 1RM Snatch

Met Con

Prep (5 minutes)

1×10 Step Ups+ 3 Power Snatch

1×5 Box Jump+ 3 Power Snatch

1×5 Box Jump Overs

Work

5 Rounds of 1 Min Work/1 Min Rest:

15/12/9/6/3* Box Jump Overs, max Power Snatch in remaining time (@ 80% todays 1RM)