Warm-up
SG Barbell upright row
Strict power snatch H/m/l
Tall power snatch h/m/l
Pull-under h/m/l
power snatch h/m/l
3 POS power snatch
Metcon prep:
Low single/high single/double attempt
Burpee over bar efficiency
3 POS Power Snatch (5×2/5×1)
*Across on doubles; Build on singles
** “3 POS” refers to a high, mid, and low catch position.
***Be obsessive on position.
Metcon (Time)
150 double unders or 25 cal on bike
35 burpees over the bar