Pregame:
Bicep opener 2 sets
Warm-up:
3 rounds:
3 Snatch from mid-hang
3 OHS with toe roll
3 BB windmills each arm
WL:
1) 5x3 Hang Snatches @ 70-80% of 3RM
If you used blocks last week or the week before, use them again today.
Strength:
2A) Snatch first-pull 5x5, @ 70-80% of 5RM
2B) 4x10 Strict pull-up
Conditioning:
3 rounds:
2” AMRAP Burpees
1” rest
Absolutely AFAP