Warm-up:
10 Cal machine
20 90/90 Switches
20. Alternating scorpion stretches
10. Slow Cat cows
5/side perfect stretch
Wrist prep
Burgener warm up snatch
Strength: (Power Snatch + OHS)
Wave 1
3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch
Wave 2
3 Power Snatch + 3 Overhead Squat @75% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @80% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @85% 1RM Power Snatch
Wave 3
3 Power Snatch + 3 Overhead Squat @80% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @85% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @90+% 1RM Power Snatch
Metcon: AMRAP 18 min
1000m/800m Row or 60/48 Cal Bike
50 American kettlebell swings
40 Medball Situps (20/14)
30 Alternating Front rack lunges (95/65)
Advance athletes you can go for GHDSU
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