Saturday, 9/25

Warm Up

3 Rounds

6 PVC Dislocates

12 PVC OHS

6 Alt Samson Lunges

12 Mountain Climbers

Strength

Snatch Complex

Prep (12 Minutes)

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

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

1×3 Snatch Pull+3 Power Snatch+3 Pause OHS working up through remaining prep sets

1×2 Snatch Pull+2 Power Snatch+2 Pause OHS

1×1 Snatch Pull+1 Power Snatch+1 Pause OHS

Work

Every 2 minutes for 12 Minutes

1 Snatch Pull+1 Power Snatch+1 Pause OHS @ 65-75% (~5-10% heavier than last week)

Met Con

For time (10 min cap)

Run 400 M

18 OHS (95/65)

Run 400 M

12 OHS (115/80)

Run 400 M

6 OHS (135/95)