Warm Up
Run 400m
2 Rounds
- Dislocates x 10
- Snatch Grip Push Press x 10
- OHS x 10
Snatch Instruction
Strength/Skill
4 Sets
- A1: 1 Power Snatch + 2 OHS
- A2: Box Jump x 5 @ 13X1 – Rest 45 seconds
- A3: Side Bridge x 30-45 seconds per – Rest 45 seconds
MetCon
In teams of 3, partners will alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:
- Hang Power Snatch x 5
- Burpees x 7 AFAP
- Sprint 60m
