Prep:
3 Sets:
10 Cat Cows
10/side Leg Swing
5/side SHoulder CARs
5 PVC OHS

Fitness

A. EMOM5

2 Hang Snatch High Pull + 1 Snatch High Pull

Light to moderate weights practicing technique

B. Every 2min x 5 Sets:

1 Power Snatch + Hang Squat Snatch

Building in loads and starting moderate.

C. 2 Sets:

60 sec AB 85%
rest 60 sec
60 sec alt DB PS 50/35
rest 60 sec
60 sec Row 85%
rest 60 sec
60 sec Step Ups 24/20
rest 60 sec

Score is DB PS and Step Ups

 

Essentials

A. EMOM5

2 Hang Snatch High Pull + 1 Snatch High Pull

Light to moderate weights practicing technique

B. Every 2min x 5 Sets:

1 Power Snatch + 3 OHS (Pause 2 sec at bottom)

Light weights and working mechanics

C. 2 Sets:

60 sec AB 85%
rest 60 sec
60 sec alt DB PS 35/20
rest 60 sec
60 sec Row 85%
rest 60 sec
60 sec Step Ups
rest 60 sec

Score is DB PS and Step Ups