Thursday, 1/6

Warm Up

3 Rounds
6 PVC Dislocates
12 PVC Pause OHS
6 Plank to Squat
12 Jump Squats

Prep (8 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
3×1 Snatch Pull+1 Hang Power Snatch+1 Snatch+1 OHS (working up)

Strength

Snatch Complex

Every 1:30 minutes for 12 Minutes (8 Rounds)
1 Snatch Pull+1 Hang Power Snatch+1 Snatch+1 OHS

Rounds 1&2: 60% 1RM Snatch
Rounds 3&4: 70% 1RM Snatch
Rounds 5&6: 75% 1RM Snatch
Rounds 7&8: 80% 1RM Snatch

Prep (4 Minutes)
2×5 Bar Facing Burpees+6 OHS

Met Con

2 Rounds each (alternating)
In 1:30
12 Bar Facing Burpees
Max OHS (95/65)
Rest 1:30

In 1:30
12 OHS (95/65)
Max Bar Facing Burpees
Rest 1:30
Scores by total reps (including 12 rep buy ins)