Warm up
200m run
20 Dislocates
10 Tea cups
10 Passive/Active hold
Snatch Prep x2
5 Snatch Shrug
5 Snatch Pull
5 Muscle Snatch
5 Hang Power Snatch
5 Snatch
Strength (20 Min)
6x4 Snatch
50% of 1 RM
Metcon
For Time (15 min)
30 Power Snatch 40/25
30 HSPU
25 Power Snatch
25 HSPU
20 Power Snatch
20 HSPU
15 Power Snatch
15 HSPU
10 Power Snatch
10 HSPU
5 Power Snatch
5 HSPU
Cool Down
30s Passive hang
20 Dislocates
20 Shoulder screws
30s Chest Ext
10 Cobra
10 Twisted Cross
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