Warmup:
Long Lap
Snatch Barbell Warm Up: 
Set 1 – 5 reps of each w/ EB
Sets 2– 3 reps of each @ 75/55 lbs
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Drop Snatch
Hang Power Snatch
Snatch from Below Knee

Mob: LAX Ball Smash what ales ya Then: Barbell Shoulder Smash Int/ext rotation. 

WORK:
A. Every minute, on the minute, for 6 minutes:
Snatch x 2 reps

Loading per set ( % of 1-RM): 40, 45, 50, 55, 60, 65

Followed by…Every 2 minutes, until you miss the same weight twice:
Snatch x 1 rep

Loading per set - start at 70% of 1-RM increase by 5 %  

B. For time:
20/15 Cal Row
40 Wall Ball Shots (20/14 lbs)
15 S2OH 135/95
Up and Back Single Arm DB Overhead Walking Lunge 65/45#
15 S2OH 135/95
40 Wall Ball Shots (20/14 lbs)
20/15 Cal Row

C.Three sets of:
Banded Glute Bridges  x 45 seconds
Rest 10-15 seconds
Banded Lateral Leg Raises x 45 seconds
Rest 10-15 seconds
Banded Good Mornings 45 seconds
Rest 2 minutes

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