Prehab

400m Run

With an Empty Barbell:

10 High Hang Muscle Snatch

10 Muscle Snatch

5 High Hang Power Snatch

5 Hang Power Snatch

5 Power Snatch

MetCon

6 Minute EMOM:

1 Power Snatch

Do these at the weight you hit your heavy single for the day.  Do this EMOM all together as a class once everyone hit that heavy single.  Try to go 6 for 6.  This should be at about 75% of your max squat snatch.

 

Every 2 Minutes for 10 Minutes:

6 Bench Press

6 Weighted Strict Pull Ups

Today is obviously heavy on the strength work.  The bench press should be heavy but unbroken.  Pick your own weight.  Work on GOOD strict pull ups.  You can do them weighted, bodyweight, or with a band!

Strength

Muscle Snatch + Power Snatch

1-1-1-1

10 minutes to work up to 1 muscle snatch plus 1 power snatch.  The limiting factor will be the muscle snatch.  The power snatch should be technique work.

 

Power Snatch

1-1-1

Take the next 10 minutes to work up to a heavy single power snatch for the day.

Skill Work