7 min AMRAP
Using a PVC pipe or unloaded bar
5 KB Windmills/side
5 Good Morning
5 Snatch Pulls
5 Power Snatches
5 Behind the Neck Snatch Grip Push Press
15 PVC Pass-throughs
Then with a PVC Pipe:
8 PVC Chest Breech Per Side
8 Reps PVC mixed grip front rotation, switch grip and repeat
PVC Scapula Floss – 30 sec per side
1 min of Wrist Stretches of coach’s choice
– Snatch Pull
– Power Snatch
– Hang Power Snatch
– High Hang Power Snatch
16 min running clock to establish a heavy single for the day of the following complex:
Snatch Pull + Hang Power Snatch + High Hang Power Snatch
Today the limiting movement will be the high hang power snatch. Although we are building the “heavy” complex for the day, do not expect this weight to be heavy in comparison to your 1RM snatch. The focus here is a strong pull that keeps the bar close to the body and maintaining fast speed pulling under the bar once it hits your hips.
18 min AMRAP with a partner, 1 person works while person rests (with exception of the run), alternate rounds
8 Double DB thrusters
200m Partner Run*
*Partners run together every round
P – 50/35
L- 40/25
F – 25/15, 100m Run
5-7 Strict Toes to Bar or Straight Leg Raises, as high as possible