monday

Warm-up

GENERAL WARM-UP
200m Run (100m EZ into 100m Tough Job) into…

2 SETS
10 Kang Squats
10 Up-Down + Broad Jump
10 PVC Pass Throughs

SNATCH WARM-UP -- Hybrid-Burgener Progression w/ Empty Barbell
2 SETS...
5-7 Reps Behind Neck Push Press
5-7 Reps Heaving Snatch Balance to Power Position
(break)

3-5 Reps Tall Shrug + High Pull
3-5 Reps Tall Hang Power Snatch
(break)

3-5 Reps Below Knee Power Snatch
3-5 Reps Overhead Squat

Strength

​ON A 5:00 RUNNING CLOCK…
Practice Heaving Snatch Balance with Light Weight

into...

ON A 10:00 RUNNING CLOCK…
Build a Moderate-Heavy Complex of:

1 Power Snatch
+
1 Squat Snatch

(Score is Weight)

Metcon

​4 ROUNDS
AMRAP x 3 MINUTES
3 Power Snatch (115/75)|(75/55)
3 Overhead Squats
3 Lateral Burpees Over Bar

-Rest 1:00 b/t Rounds-

(Score is Rounds + Reps)