03.05.2018

Dynamic warm up:

3 rounds, 30sec of each:
Dowel passovers (all directions)
Snatch Pulls (from hang)
Power Snatch (from mid-shin)
Drop snatch to full squat

+ 2 rounds:
20 Gobelet Squats (Hold 2 sec in bottom)
20 Alternating Lateral opener (alternating 5sec hold, on post)

(Warm up Squat Snatch 10:00)

Strength:

Every 90sec for 12:00 (8 Rounds)
1 Squat Snatch + 3 Overhead squats (Building to AHAP)

Conditioning:

AMRAP 10:00
6 C2B pull up *
6 Squat Snatch @95/65

*Progression is jumping C2B or banded

RX+
3 Bar Muscle up
6 Squat Snatch@135/95