STRENGTH

1) Snatch: Heavy 1 in 12 sets. Rest 90s.
– Goal is to hit 90% of 1RM if known
– Any style snatch is acceptable today

2) Metcon Warm-up:
3 Rounds of:
3 Power Snatch
3 Overhead Squat
20 Double Unders
Rest 60s.

CONDITIONING

“Open Style”
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders

Accessory:

Banded Glute Bridge: 3 x 10. Rest 60s.
– squeeze glutes for a 1 count at top of each rep
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale