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