Friday, 10/8

Warm Up

3 Rounds
6 PVC Dislocates
12 Band Good Mornings
6 PVC Sotts Press
12 Jump Squats

Strength

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
1×3 Power Snatch+3 Snatch+ 3OHS* (empty bar, but start reps with pause at mid shin)

Work:

Every 1:30 for 21 Minutes (14 Rounds)
Round 1: 1 Snatch @50%
Round 2: 1 Snatch @65%
Round 3: 1 Snatch @70-75%
Round 4: 1 Snatch @75-80%
Round 5: 1 Snatch @80-82%
Rounds 6-10: 1 Snatch @85%
Rounds: 11-14: 1 Snatch Pull @95-105%

Met Con

AMRAP 7 Minutes
7 HSPU
7 Deadlifts (225/155)
21 Ab Mat Sit Ups