Monday, 12/6

Warm Up

3 Rounds

6 PVC Dislocates

6 PVC OH Squats

6 Plank to Squat

6 Jump Squats

Prep (12 minutes)

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 (empty bar, but start reps with pause at mid shin)

4×3 Snatch working up

Strength

Snatch

Every 3 Minutes for 12 Minutes

Round 1:           5 Snatch @75%

Round 2:           5 Snatch @80%

Round 3:           3 Snatch @85%

Round 4:           3 Snatch @90%

Rest 3 Minutes, then

Met Con

5 Rounds

AMRAP 1:30*

2 Snatch (80%)

5 Bar Facing Burpees

Rest 1:30

*pick up where previous round left off