Monday, 4/12

Warm Up

3 Rounds

6 PVC Dislocates

6 PVC OHS

6 Spider Lunge w/ reach up

6 Squat to Bootstrappers

Strength

Hang Power Snatch (25 minutes)

Prep:

1×3 High Hang Hi Pull+3 High Hang Power Snatch+6 OHS

1×3 Hang Hi Pull+3 Hang Power Snatch+6 OHS

1×3 Hang Power Snatch+ 3 Power Snatch from mid shin (all sets w/ empty bar)

3×1 Hang Power Snatch+ 1 Power Snatch (working up)

Work:

3×1 High Hang Power Snatch+1 Hang Snatch

3×1 Hang Power Snatch+ 1 Power Snatch

Met Con

Prep (5 Minutes):

10 OHS (light)

400 M Run

10 OHS (working weight)

Work:

3 Rounds for time (12 min Cap)

Run 400 M

15 OHS