06-21-2021

Warm-up

3 rounds
100ft double overhead DB/KB carry
5 double DB/KB strict press
5 behind the neck snatch grip strict press
3 power snatch balance
3 snatch balance
5 narrow grip overhead squat

Mobility

PVC
1min banded tricep stretch
1min oly wall squat

Strength

Snatch

3 reps @ 60%

2 reps @70%

2×2 reps @ 75%

1 rep @ 80%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90%

Conditioning

AMRAP x 5:00
9 thrusters (95/65, 75/55)
9 chest to bar pull-ups
rest 10:00 min
AMRAP x 5:00
6 hang power snatch (95/65, 75/55)
6 overhead squat
6 toes to bar