Warm Up
AMRAP x 3 MINUTES
5/5 Single Arm DB Upright Row
5/5 DB Strict Press
5 Scap Push-ups
AMRAP x 3 MINUTES
5/5 Single Arm DB Bent Over Row
5/5 DB Snatch
50m Run
Extended Warm Up
2 SETS FOR QUALITY*
3 Hang Muscle Snatch
+
3 Behind Neck Strict Press
+
3 Hang Power Snatch
-Rest As Needed b/t Sets-
*Use empty barbell for all 2 sets. Snatch Technique Day.
Workout
AMRAP x 18 MINUTES
5 Strict Pull-Ups or 10 Ring Rows
10/10 Hang DB Snatch
15 Push-Ups
100m DB Run*
*Hold DB any way on run