08-16-2021

Warm-up

3 rounds
50′ Double KB/DB overhead carry into 5 strict press
w/ empty barbell
5 Snatch grip behind the neck press
5 power snatch balance
3 snatch balance @ 50-60%
5 narrow grip overhead squat

Mobility

PVC
1 min global overhead extension

Strength

6 Narrow grip Overhead Squat
Every 1:30 x 3 rounds (2sec pause in bottom)
3 snatch balance @ 50-60%
Every 1:30 x 3 rounds (2sec pause in bottom)
3 tall snatch @ 30-40%
Every 1:30 x 3 rounds (2sec pause in bottom)
2 Power snatch from position 1 @ 65-75%
Every 1:00 x 4 rounds (2sec pause in catch)
6×1 Squat snatch from position 1 @ 70+%
*2sec pause in the bottom

Conditioning

10 min AMRAP
10 Thrusters (95/65)
10 pull-ups
10 push-ups