WOD
Warm-up
Banded Upperbody Stretch
PVC Pipe Warm-up
2 Sets (BB Complex):
3 Hang High Snatch Pull
3 Hang Muscle Snatch
3 OHS
3 Drop Snatch
Strength
Every 90 seconds x 6 Rounds (building in weight as technique allows):
2 Hang Power Snatch (above knees)
1 Low Hang Power Snatch (below knees)
1 Paused OHS (1sec at bottom)
**Pause 1sec in each hang position to reinforce the position and focus on stability and keeping the bar close
Conditioning
EMOM x 16 Minutes (4 Rounds) – Record total reps/calories per round:
(1) Calorie Bike
(2) DB Burpee (50/35)
(3) DB Push Jerk
(4) Rest
DB Burpee: https://youtu.be/AUmrtIzF4IE