Warm up:
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Snatch from Power Position x 5
Muscle Snatch x 5
Snatch Balance x 5
Strength:
Every :75 for 10 Sets
1-5: 3 Power Snatch
Increase each set
6-10: 1 Power snatch + 1 Squat snatch
Increase on 7 and 9
If you prefer not to Snatch …
Every :75 for 10 Sets
1-5: Shoulder Press
Increase each set
6-10: Push Press
Increase 7 and 9
Accessory:
3 Sets:
DNS Star Plank x 5 ea.
Copenhagen plank x 5 ea.
90/90’s with hip thrust x 5 ea.
Metcon:
15 Min EMOM
1. Bike 12/7 Cals
2. 5 Box Jump @30/24
3. 3 Power Snatch @135/95 or 6 DB Snatch 50/35