Saturday, 11/27

Warm Up

3 Rounds
6 PVC Dislocates
6 PVC Pause OHS
6 Hanging Scap Retractions
6 Dolphin Push Ups

Strength

Snatch complex
Prep (10 min)
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)
3×1 Hang Snatch+2 Snatches (working up)

Every :30 for 2:30 (5 Rounds)
1 Hang Snatch+2 Snatches@ 65%
Rest 1:30

Every :30 for 2:30 (5 Rounds)
1 Hang Snatch+1 Snatch@ 75%
Rest 1:30

Every :30 for 2:30 (5 Rounds)
1 Snatch@ 80%

Met Con

Prep (6 Minutes)
2×5 Kip Swings+3 Hang Power snatch
1×5 Knees to Chest+5 Push Ups
1×3-5 Toes to Bar

AMRAP 9 Minutes
15 Hang Power Snatch (75/55)
9 Push Ups
15 Toes to Bar
9 Push Ups