Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
3rds x 5s, 10s, 15s HS HOLD
10 PVC pass throughs + 10 PVC OHS
Skill Work
empty bar/Light weight
BTN snatch balance 1x 2"", 4"", 6"" full""
OHS 2x10
add weight
3x3 Snatch pulls from hang - FAST
3x1 Power Snatch from hang
Emphasizing body positioning and explosiveness
Keep the bar close
3x 1 Power Snatch from hang + 1OHS
3x Squat snatch from hang (stop thinking and trust your technique)
Metcon
For Time:
50 Hang Power Snatch (75/55)
40 OVS
30 Pull Ups
20 Burpee OTB
100 Double Under
RX+: 95/65 + C2B
