Saturday, 1/29

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 Hang Power Snatch+1 Snatch+2 OHS (working up)

Strength

Snatch Complex
Every 1:30 Minutes for 6 Minutes (4 Rounds)
1 Hang Snatch+1 Snatch+2 OHS
Rounds 1&2: 60% 1RM Snatch
Rounds 3&4: 70% 1RM Snatch

Every 1:30 minutes for 6 Minutes (4 Rounds)
1 Hang Power Snatch+1 Snatch
Round 1: 80% 1RM Snatch
Round 1: 85% 1RM Snatch
Round 1: 85+% 1RM Snatch
Round 1: 85+% 1RM Snatch

Met Con

Prep (6 minutes)
2×3 Hang Power Snatch+6 Step Ups
1×3 Hang Power Snatch+12 Single DB Step Ups

AMRAP 12 Minutes
6 Hang Snatch (95/55)
18 Single DB Step Ups