-Warm Up-

2 rounds

8 Cuban presses with plates

10 oh squats pvc

5 single arm presses each side

10 median nerve floss

Then together

3 high hang muscle snatches

3 low hang power snatches

3 midship hang squat snatches

One round guided, second round in there own with coach going around to make corrections


Hang Squat Snatch

(1,1,1) x 4 -5 sets - all singles

Building in weight starting around 65%


For time : 12 minute cap


Squat Clean

Push Jerk