Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
Band snatches x12
90/90’s x8 each side
Then…
Burgener warm-up w/ empty bar

STRENGTH
1 Snatch Pull + 1 Full Snatch
Work to a heavy complex over 5-6 sets

METCON
For time:
800 m run
20 Hang Snatches (95/65)
50 m Farmer’s Carry (70/50)
20 Overhead Squats
400 m run
20 Hang Snatches
50 m Farmer’s Carry
20 Overhead Squats
200 m run