General Warm-up
Three rounds, of:
10 Kettlebell Swings
10 Goblet Squats
Burgener Snatch Warm-Up with PVC (10-15 reps of each)
Down + Finish
High Pull
Muscle Snatch
Footwork
Specific Warm-Up (empty barbell, 3-5 reps of each)
Snatch deadlift to Mid Thigh
Hang Power Snatch
Overhead Squat
Hang Snatch
A.
Every minute, on the minute, for 10 minutes:
Snatch
*Sets 1-5 = 2 reps
*Sets 6-10 = 1 rep
Pick a good working load to work with for two reps, then increase that load for the five singles.
B.
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
B: 4 + 13 mins cap
A. 95-105-115f 2nd lift, reset and made in time-115-120
A2. 125-135-145-150-155 best recent 1rm is 165
B. scaled to 105# goal was a weight I could stand up fast. made all attempts
12:14
85
90/90/95/95/100
12:04
A.
95/105/135/155/185/185/185/205/205/215
B.
10:57 RX