Strength: Power snatch
5 rds
Complex:
1 rep high hang power snatch
2 reps hang power snatch
3 power snatches
*if using a dB you will complete complex with each arm for 1 rd.
Met Con: 4rds
10 power snatches (DB: alt 5 per side)
10 strict pull-ups (sub:bent over rows)
Warmup: 3rds
1 minute jumping jacks
10 bent over rows
10 walkout push-ups
Mobility: OH Wall, dislocates, lat stretch
Snatch Prep:
3 deads
3 dead high pulls
3 High Hang power snatch
3 power snatch