Warm-up
2 sets
:20 High Knees
50′ Suitcase Carry Each Side
50′ SA OH Carry Each Side
:20 Bar Hang
10 Air Squats
then…
Power Snatch Progressions
Weightlifting
Pause Hang Snatch – 4×3
E90 sec for 4 sets at 50-60% of 1RM
*1 sec pause at knee before completing snatch.
Hang Snatch – 4×2
E90 sec for 4 sets at 70-80% of 1RMMetcon
Metcon
9 min AMRAP
7 OHS (95/65)(Rx+ 135/95)
30 DU
7 Dball Bear Hug Squats (100/80)(Rx+ 150/100)
30 DU
