1.Warm up

Deadbug

PVC Muscle Snatch

 

2.Mobility

Overhead Position

 

3.Skill

Snatch Complex

Snatch Pull – Muscle Snatch – Power Snatch

 

4.Weight Lifting

15min cap

3 Rep Max Power Snatch

 

5.METCON

AMRAP 5min

3-6-9-12-15-18-21….

Sumodeadlift High Pull KB (32/24)

Sit up