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: 2 Hang Power Snatch + 1 OHS
Increase every other set
6-10: 2 Power Snatch + 1 OHS
Increase every other set
If you don’t want to Snatch you can do:
Feet Elevated Narrow Stance Goblet Squat x 5 reps each set with a :05 descent
Accessory:
Three Sets:
Single Leg Touchdowns x 6-8 ea. side
Single Leg RDL x 6-8
Single Leg Calf Raise x 12-15
Metcon:
Every 3 Minutes for (4) sets
40 Double Unders
10 DB Snatch @50/35 (5) each
10 Burpee