Warm-up
Bear crawl/ Crab Walk 50ftx2
Banded deadbug x20
Strict Hollow/arch
Chest to bar & Snatch practice
Hollow/arch dynamic
Press to OHS
Beat swings
Pull under + Hang Snatch
Pull-ups
Snatch
Chest to bar
10m to Practice/build weight
Metcon (Time)
x15 pull-ups/chest to bar pull-ups
x9 Bar over burpees
x3 Squat Snatch
4 rounds
*This is a potent combination of skillful gymnastics and Olympic lifting.
**Fatigue will increase window for mistakes. Move at a steady pace.
***Squat snatch weight be heavy singles dropped between each rep.
****Use entire 10m practice or warming up movements.