Prehab
Recommended Warm Up (15 Minutes):
20 Calorie Bike
200m Run
10 Shoulder Rolls (pvc)
10 Overhead Squats (pvc)
10 Overhead Squats (barbell)
5 High Pull
5 Muscle Snatch
5 Hang Snatch
5 Snatch
MetCon
4 Rounds for Time:
400m Run
12/8 chin ups
7 Squat Snatches (185/125#)
*Time Cap = 20 Minutes
Pick a weight on the snatches you can move through.
Strength
Snatch (20 Minutes)
3 x 1 @ 85% of 1RM
*The goal is to work up to 85% and hit three singles here. No misses! If you feel good, you can work up, but after 3 misses you are done!