Wednesday, 1/19

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

Strength

Snatch Complex
Every 2 Minutes for 20 Minutes (10 Rounds)
Rounds 1&2: 1 Snatch Pull+1 Hang Snatch+1 Snatch @65% 1RM Snatch
Rounds 3&4: 1 Snatch Pull+1 Hang Snatch+1 Snatch @70% 1RM Snatch

Rounds 5&6: 1 Hang Snatch+1 Snatch@ 80%
Rounds 7&8: 1 Hang Snatch+1 Snatch 85%

Rounds 9&10: 2 Snatches 90%

Met Con

3 Rounds for Time (10 Min Cap)
15 KB Swings
20 Ab Mat Sit ups
15 KB Swings
20 Alt Lunges