Warmup

Core –

30 -20-10

weighted glute bridge

10-20-30

Ghd sit-ups / abmat

Technique Primer

3 Sets:

3 Snatch Balances – Video

1 High Hang Squat Snatch

Followed by: OT2:00 x 5 Sets:

1 High Hang Squat Snatch (pockets) + 1 OHS

1 Hang Squat Snatch (knees) + 1 OHS

1 Squat Snatch (floor) + 1 OHS

Set #1 – 60%

Set #2 – 65%

Sets #3-5 – 70-80%

For Time:

20 Power Snatches

20 Barbell-Facing Burpees

20 Overhead Squats

20 Barbell-Facing Burpees

20 Squat Snatches

Rx Barbell – 115/80