Warm up:
10 Calorie Machine
10 Superman Pass thrus
10/side Warrior Squat Reaches
10. IYTS
10 Slow Cat cows
1RD Empty bar
5 Goodmornings
5 Behind the neck Press
5 OHS
1RD
3 Snatch DL
3 Snatch Pull
3 Muscle Snatch
into...
2 sets
1 Rep of 3 position Snatches (all full squats)
Strength 1 Set every 2 min x 6 sets
1 Hang Power Snatch
1 Full Snatch
2 OHS
Start with 50% of your 1RM Snatch then build
Metcon:
30-30-30 (13 min cap)
Alternating Dumbbell Snatches (50/35)
Hand Release Pushups
*5 Wall walks every after set including the last*
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