Prep:
3 Sets:
10 Cat Cows
10/side Leg Swing
5/side Shoulder CARs
5 PVC OHS
Essentials
A. EMOM5
1 Slow Pull Snatch High Pull + 1 Hang Power Snatch
Light to moderate weights practicing technique
B. Every 2min x5
1 Power Snatch + 2 OHS (3 sec pause in bottom)
Light loads. Mechanic focus
C. 2 Sets:
60 sec AB 85%
rest 60 sec
60 sec alt Hang DB PS 35/20
rest 60 sec
60 sec Row 85%
rest 60 sec
60 sec BJSD
rest 60 sec
Score is DB PS and Box Jumps
Fitness
A. EMOM5
1 Slow Pull Snatch High Pull + 1 Hang Power Snatch
Light to moderate weights practicing technique
B. Every 2min x5
2 Hang Squat Snatch Below Knee
C. 2 Sets:
60 sec AB 85%
rest 60 sec
60 sec alt Hang DB PS 50/35
rest 60 sec
60 sec Row 85%
rest 60 sec
60 sec BJSD 24/20
rest 60 sec
Score is DB PS and Box Jumps