Warm-up
OH Primer
:20 Bar Hang
:20 HS Hold
10 KB Press Each Arm
10 KB Windmill Each Arm
then…
Snatch Progressions
Weightlifting
Power Snatch (Power Snatch + High Hang Snatch)
E2MOM for 5 sets
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
Into…
Snatch (4×2)
EMOM for 4 sets
2 reps @ 80-85% of 1-RM Snatch
Metcon
Metcon (3 Rounds for time)
E5MOM for 3 sets
15/10 Cal Row
15 HR Push-ups (Rx+ Strict HSPU)
60 DU
20 Wallballs (20/14)(Rx+ 30/20)
