Warm-up
1:00 Wall Hinge Stretch
1:00 Arm OH Bottom Squat Hold
then…
PVC Snatch Warm-up
10 Snatch DL
10 Hang High Pulls
10 Muscle Snatch
10 Hang Power Snatch
10 Snatch Balance
10 Snatch
then..
Warm to 60-70% of 1RM Snatch
Weightlifting
Snatch (Snatch High Pull + Snatch + OHS)
E2MOM for 4 sets at 60-70% of 1RM Snatch
Metcon
Metcon (2 Rounds for time)
For time:
1000m Row
Then at 10:00…
3RFT
40 DU
10 Push-ups
10 Box Jump Over (24/20)
