Warm-up: 10 minutes

• 2:00 Row –then–
• 3 Rounds
  • 10 PVC Good mornings
  • 10 PVC pass throughs
  • 10 Single leg KB deadlifts (light kb)
  • 10 Hollow Rocks
• Snatch specific warm up (empty BB)
  • -10 Snatch Pulls
  • -8 Muscle Snatches
  • -6 Power Snatches

Strength/Skill: Snatch

• Power Snatch 1×10 at 50% 1RM
• Power Snatch 1×10 at 55% 1RM
• Power Snatch 1×10 at 60% 1RM
• Power Snatch 1×10 at 65% 1RM
• Power Snatch 1×10 at 70% 1RM
  • Rest 1:30 between sets.

• Power Snatch 1×1 Use the heaviest weight you can for the set.
• Work up to a heavy single.

METCON: AMRAP

• Complete as many rounds as possible in 6 mins of:
  • 3 Strict Handstand Push-ups
  • 3 Strict Pull-ups

Choose 1, 2 or 3 reps and stick with these for the whole AMRAP. Scaling Options: Scale to Strict pull ups with a band or inverted row if needed, scale hspu to kipping hspu or Double DB Strict Press for today.