Tuesday, 9/7

Warm Up

3 Rounds

6 PVC Dislocates

12 PVC OHS

6 Alt Bird Dogs

12 Band Good Mornings

Strength

Baseline Test 1 Rep Snatch 

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

1×5 Hang Squat Snatch w/bar

Work

8 Minutes to build at will

12 Minutes to establish a 1 RM Snatch (no more than 5 attempts in this time)

Core Work

3 Rounds

:45 Plank

:15 Rest

:45 Side Plank (L)

:15 Rest

:45 Side Plank (R)

:15 Rest