Friday, 7/30

Warm Up

3 Rounds

6 PVC Dislocates

6 PVC Pause OHS

6 Alt Samson Lunges

6 Jump Squats

Strength

3 Position Snatch Complex (25 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

3×1 Hang Snatch+1 Low Hang Snatch

Work:

5×1 Hang Snatch+1 Low Hang Snatch+1 Snatch

Met Con

For time (15 Min Cap)

50 Single Arm DB OHS (40/25)

50 V-Ups

50 Alt Arm DB Thrusters (40/25s)

50 V-Ups

50 Single Arm DB OHS