March 15, 2017

A:Warm Up
00:00-04:00
Row 500m
Run 2 laps
Then:
04:00-08:00
Foam roll or address any trouble spots by mobilizing.
8:00-15:00
Snatch Prep as a group:
3 Snatch DL
3 Snatch High Pulls
3 Musce Snatches
3 Strict BTN Snatch Grip Press
3 BTN Snatch Grip Push Press
3 Overhead squats
3 Snatch Balances
3 Drop Snatches
3 Power Snatches
3 Squat Snatches
Rest, add a little weight and repeat.

B: Metcon (Weight)
Snatch Complex:
Every 2 minutes for 16:
3 Snatch Pulls
1 Snatch
3 Overhead Squats

C: Metcon (Time)
8 Rounds For Time:
5 Snatches @ 75/55
5 Burpees
Fast. Scale weight as needed to stay unbroken for majority of snatches.