SKILL
10 m Shuttle Run x 8
then…
2 Rounds (1st PVC/2nd BB)
20 DU’s
10/5 PVC OHS
15 /10PVC OH Forward Lunges
10/5 Snatch Grip Push Press
15/10 PVC Snatch Balance/Drop
10/5 Snatch Sott’s Press
(12 min cap)
OLY
Power Snatch + Hang Snatch + 2 OHS
12 min to find today’s heavy complex
then…
EMOM for 8 min
5 Power Snatches @ 65-70% of today’s complex
then….
EMOM for 5 min
8 OHS @ 65-70% of today’s complex
STRENGTH
Strict Press
Warm Up sets
5 @ 40%
5 @ 50%
5 @ 60%
Working Sets
5 @ 65%
5 @ 75%
5+ @ 85% (goal is to max reps after the 5th rep)
