July 20, 2017

A. Warm-up
800 Meter Run
followed by: Barbell Warmup (Empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Stretch
5 Front Squats
5 Stiff-Legged Deadlifts

followed by:
3 x 10 Sotts Press (with PVC to start and increase weight) (Keep heels on the ground... if heels lift, stay with PVC)

3 x 5 Muscle snatch (EB and add weight)

3 x 5 Drop Snatch (EB and add weight)

Scoring: Not Scored

B. 3-Position Snatch 8 x 1
Every 2 minutes, for 16 minutes (8 sets):
1 3-Position Snatch @ 60%

C. For Time: Power Snatches
​Randy
For Time:

1. 75 Power Snatches @ 75/55 lbs