Thursday, 12/16

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)h

Snatch Retest

In 10 minutes, work up to 80%

For Time (5 Min cap)
15 Snatches @80% 1RM

Met Con

Prep (4 Min)
2×6 Alt DB Snatch+6 Alt oh lunges (3/side)

AMRAP 10 Minutes
20 Alt DB Snatch (50/35 RX+70/50)
20 Alt OH Lunges (10/side)