December 28, 2016

A. Warm Up

​Run 400m
20 PVC Overhead squats
20 Plate overhead Lunges
20 PVC Passes
As a group, snatch press: 
10 Straight Legged snatch deadlifts
9 Snatch High Pulls 
8 Muscle Snatches 
7 BTN snatch presses 
6 Overhead Squats
5 Heaving snatch balances 
4 Drop Snatches
3 Hang Power Snatches 
2 Hang Squat Snatches 
1 Overhead squat with 10s pause in bottom

B. Hang Snatch (Build to a Heavy Single)

3,3,3,2,2,1,1,1 
Every 2 minutes for 16

C. Metcon (Time) 

3 Rounds For Time: 
21 Deadlifts 
15 Front Squats 
9 Hang Cleans 

RX+ 135/95
RX 95/65
Scale as needed