Warm up
+ Muscle snatch tech.
Snatch
0 – 5 min.
5 Hip Power Snatch @50%
6 – 10 min.
4 Hang Power Snatches
@60%
11 – 15
3 Snatches @ 70 – 75%
Work upward every min.
1 – 10 For Time
Front Squat (Scaled: Back Squat) 95/135#
Over the Bar Burpees
Pull ups
Cool Down
400 Meter O/H Plate Carry
Rx Program:
Bench Press
8 GHD Sit ups with 5/10#
10 Rounds No time
25ft Farmer Carry w/65% of Deadlift