Saturday, 7/3

Warm Up

3 Rounds

6 PVC Dislocates

6 PVC Pause OHS

6 Alt Samson Lunges

6 Jump Squats

Strength

Hang Squat Snatch (20 Minutes)

Prep:

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

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

2×3 Hang Squat Snatch 

Work: 2-2-1-1-1

Met Con

Prep (6 Minutes)

Run 400 M

3×3 Hang Power Snatches+6 Alt OH Lunges (bar, light, working weight)

3 Rounds for Time (14 Min Cap)

15 Hang Power Snatch (75/55, RX+115/80)

12 Alt OH Lunges