Friday, 10/22

Warm Up

3 Rounds

6 PVC Dislocates

12 Band Good Mornings

6 Hanging Scap Retractions 

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)

Every 2 Minutes for 20 Minutes (10 Rounds)

Round 1:           2 Snatches @50%

Round 2:           2 Snatches @65%

Round 3:           2 Snatches @70-75%

Round 4:           1 Snatch @75-80%

Round 5:           1 Snatch @80-82%

Round 6:           1 Snatch @85%

Round 7:           1 Snatch @85-90%

Round 8:           1 Snatch @90%

Round 9:           1 Snatch @90%

Round 10:         1 Snatch @90%

MC Prep (6 minutes)

2×5 Kip Swings+:30 Jump Rope

1×3 Hang Squat Snatches+5 Knees to Chest+:30 Jump Rope

1×3 Hang Squat Snatches+3-5 Toes to Bar

Met Con

AMRAP 9 Minutes

6 Hang Squat Snatches (95/65) 

9 Toes to Bar

35 Double Unders