Wednesday, 11/3

Warm Up

3 Rounds

6 PVC Dislocates

6 PVC Sotts Press

6 PVC OH Squats

6 Jump 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 Hi Pulls+3 Snatch+ 3OHS* (empty bar, but start reps with pause at mid shin)

In 10 minutes, work up to 80%

Snatch Test

For Time (5 Min cap)

15 Snatches @80% 1RM

Met Con

AMRAP 12 Minutes

9 Push Ups

12 Alt DB Snatch (RX:50/35/RX+:70/50)

15 Sit Ups