Monday, 3/7

Warm Up

3 Rounds

6 PVC Dislocates

12 PVC OHS

6 Squat to Bootstrappers

12 Alt Dead Bugs

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+2 Snatches

Strength

Snatch Complex

Every 2:30 Minutes for 15 Minutes (6 Rounds)

Round 1: 1 Hang Power Snatch+3 Snatches @ 65-70% 1RM Snatch

Round 2: 1 Hang Power Snatch+2 Snatches @ 75-80%

Round 3: 1 Hang Power Snatch+1 Snatch @ 75-80%

Round 4: 3 Snatches @ 80-85%

Round 5: 2 Snatches @ 85%

Round 6: 1 Snatch @ 85+%

Met Con

Prep (4 Minutes)

1×10 OHS (light)+ 10 Sit Ups

1×5 OHS (working weight)

Work

5 Rounds

:40 OHS (95/65)

:20 Rest

:40 Ab Mat Sit Ups

:20 Rest