Tuesday, 8/17

Warm Up

3 Rounds

6 PVC Dislocates

6 PVC Sotts Press to OHS

6 Squat to Bootstrappers

6 Jump Squats

Strength

Snatch

Prep (6 Min)

1×5 High Hang High Pull+5 High Hang Power Snatch+5 Overhead Squats (bar only)

1×5 Hang High Pull+5 Hang Power Snatch+ Overhead Squats (bar only)

1×5 snatch Balance+ 5 Hang Squat Snatch (bar only)

Work

Every 1:30 for 15 Min

Rounds 1&2: 3 Snatch Balance

Rounds 3&4: 2 Snatch Balance

Rounds 5&6: 2 Hang Snatch

Rounds 7, 8,9,10: 1 Hang Snatch

Score by weight

Met Con

AMRAP 3 Minutes

9 Box Jump Overs

3 Power Snatch (135/95)

Rest 3 Minutes

AMRAP 3 Minutes

9 Box Jump Overs

6 Power Snatch (115/80)

Rest 3 Minutes

AMRAP 3 Minutes

9 Box Jump Overs

9 Power Snatch (95/65)

Score by total reps across all 3 sets