Wednesday, 8/25

Warm Up

3 Rounds

6 PVC Dislocates

12 Pause Squats

6 Alt T Push Ups

12 Alt Dead Bugs

Strength

3 Position Snatch Complex

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 (15 Minutes)

3×1 Hang Snatch+1 Low Hang Snatch+1 Snatch

3×1 Low Hang Snatch+1 Snatch

Met Con

MC prep (3 Minutes)

2×2-3 HSPU+6 Alt DB Snatch

As far As Possible in 10 Minutes

1-2-3-4-5… HSPU

2-4-6-8-10… Alt DB Snatch (50/35, RX+ 70/50)

5-10-15-20-25… Air Squats

Score by total Reps

Scale HSPU to 1-2 Ab Mats (hands on floor) or Push Ups (2-4-6-8-10… Reps)