05212019

20
May

05212019

Warm-up
Barbell Snatch Complex Warm-up:
Empty Bar, 5 Reps of Each 
Muscle Snatch 
Overhead Squat 
Behind the Neck Snatch Grip Press 
Snatch Balance 
Power Position Squat Snatch 

Strength
Pause Hang Position Snatch Warm-up 
4×3 @ 40-60% 2RM Hang Snatch (above knee) 
then,
Every 2′ for 12′ 
3 Reps @ 70%+ 

Met-Con
12′ Running Clock 
3′ Max Rep KB Snatch (53/35#) 
3′ Max Burpees to 6″ Target 
3′ Max Rep KB Swing 
3′ Max Burpees to 6″ Target 
*Score is total reps

Extra Work
5′ AMRAP
Strict HSPU
Scaled: Box Push-ups