Warm-up:
2×5 Wall Squat
2×10 PVC Pass Through
2×10 Overhead Squat
Mobility:
Couch Stretch
Mt. Climber Stretch
Strength:
1) 5x (1 Hang Power Snatch + 1 Overhead Sqaut)
2) 6×1 Snatch@ 85% (full squat snatch all at 85%)
or
2a) 6×3 Hang Power Snatch + Overhead Squat)
Notes:
Proficiency must be demonstrated on 1) in order to do 2), the Olympic snatch.
If you are new or still working on technique, you will be required to do 2a).
Conditioning:
5 Rounds
10 Toes 2 Bar (Mod=15 leg raises to bar)
10 Power Snatchs, 75#(55#)
10 Wall Balls, 20#(14#)