Saturday, 10/16

Warm Up

3 Rounds

6 PVC Dislocates

6 PVC Pause OHS

6 Reverse Hand Spider Lunges

6 Alt Samson Lunges

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 Hi Pull+Hang Power Clean+5 Front Squats+5 Jerks

2×1 Snatch (50/60%)

2×1 Clean & Jerk (50/60%)

Strength

Snatch

In 12 minutes,

3-5 x 1 Snatch @90-95%

Rest 3 minutes

Clean & Jerk

In 12 minutes,

3-5 x 1 Clean & Jerk @90-95%

*only go up in weight if lift is successful