Monday, 2/7

Warm Up

3 Rounds

6 PVC Dislocates

6 PVC OHS

6 Squat to Bootstrappers

6 Alt T Push Ups

Prep (8 Minutes)

1×5 High Hang Hi Pull+5 High Hang Power Snatchh+5 OHS

1×5 Hang Hi Pull+5 Hang Power Snatch +5 OHS

1×5 Hang Squat Snatch w/bar

3×5 Snatch working up

Strength

Snatch

Every 2 Minutes for 16 minutes:

Round 1: 5 Snatches @65%

Round 2: 5 Snatches @70%

Round 3: 3 Snatches @75%

Round 4: 3 Snatches @80%

Round 5: 2 Snatches @85%

Round 6: 2 Snatches @90%

Round 7: 1 Snatch @90+%

Round 8: 1 Snatch @90+%

Met Con

Prep (4 Min)

1×6 Alt DB Snatch+3 Burpees+6 Step Ups

1×6 Alt DB Snatch+3 Burpee Box Jumps

For time (10 Min Cap)

60 Alt DB Snatches (50/35)

30 Burpee Box Jumps

30 Alt DB Snatches (50/35)

15 Burpee Box Jumps