Warm-up:

2×5 Wall Squat

2×10 PVC Pass Through

2×10 PVC OHS

Strength:

1) 5x 1 Hang Power Snatch + 1 OHS + 1 Snatch Balance*, this is a warm-up/primer for #2

2) 5×3 Squat Snatch @ 70%*

20min time limit

Notes:

You must show proficiency in the Hang Power Snatch and OHS before you can do the Snatch Balance and Squat Snatch.

Conditioning:

“Nancy”

5 Rounds

400m Run

15 OHS, 95#(65#)

20min time limit

Notes:

If you are not half way through the workout at the 10min mark you will modify the workout to 3 or 4 rounds.