08-2-2021

Warm-up

400m run

Bergener warm-up w/ empty bar

then

10 scap pulls

10 plank shoulder taps

then

5-7 Pull-ups

10 Abmat sit-ups

Mobility

PVC

1min Global overhead extension

Skill/Strength

Snatch balance every 1:00 x 2 rounds

3 @50-60% of 1rm – 2 sec pause in bottom

Tall Snatch every 1:00 x 2 rounds

3 @30-40% of 1rm

Snatch from position 1

2×2 @60%, 2×2 @65%, 2×2 @67-72%

*2 sec pause in bottom

Conditioning

Buy-in: 50 Air squats

21-15-9

Hang power snatch (75/55)

Toes to bars

Cash-out: 50 Pull-ups

*Time cap: 15min