Warm-up
2 sets
:20-:30 Bar Hang
:20-:30 Arms OH Bottom Squat Hold
10 Legs Swings Forward & Back Each Leg
Then…
Snatch Progressions
Weightlifting
Power Snatch (Snatch Pull + Power Snatch + Hang P. Sn.+ 2 OHS)
E2:30 for 6 sets
*Build through the sets.
*End near 70-80% of 1RM Power Snatch
Metcon
Metcon (4 Rounds for time)
E3MOM for 4 sets
30 DU
8 ALT Burpee DB DL
6 ALT Hang DB Snatch
4 ALT SA Devils Press
30 DU
