Wednesday, 10/13

Warm Up

3 Rounds
6 PVC Dislocates
6 PVC Sotts Press
6 PVC OH Squats

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

Skill

EMOM 12 (6 Rounds)
A) Snatch Balance+OHS (from rack)
B) 3-6 High Box Jumps

Round 1&2: 1 Snatch Balance+ 3 OHS
Round 3&4: 1 Snatch Balance+ 2 OHS
Round 5&6: 1 Snatch Balance+ 1 OHS

Strength

Snatch Complex

In 10 Minutes
Work to as heavy as possible complex of 1 Hang Snatch+1 Snatch

Met Con

AMRAP 8 Minutes
8 Deadlifts (185/125)
12 Alt DB Snatch
16 Single DB Step Ups (50/35)