Friday, 4/30

Warm Up

3 Rounds

6 PVC Dislocates

12 Alt Samson Lunges

6 Spider Lunge w/ reach up

12 Mountain Climbers

Strength

Power Snatch (20 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:

6×1 Power Snatch working up

Met Con

Prep: (6 Minutes)

400 M Run

10 Hang Power Snatch (working weight)

10 Front Rack Lunges

Work:

For time (15 Min Cap)

400 M Run

21 Hang Power Snatch (75/55, RX+105/70)

400 M Run

30 Front Rack Lunges

400 M Run

21 Hang Power Snatch