Warm-up
SG upright row
Upright row to overhead
BN Press
Muscle Snatch prep:
High hang Muscle snatch
Hang Muscle snatch
Muscle snatch
Snatch Prep:
High hang snatch
Hang snatch
snatch
Muscle Snatch (4×3)
*Emom
**Across
***It’s all about the hips.
****Expect to relearn alot with these.
Metcon (4 Rounds for weight)
x10 Lateral burpees over the bar
X3 Squat snatch
AMRAP 4 x 4
*Increase weight as your fatigue and proficiency allow.
**We will see a big variance in ability with this workout. Some may leak early, while other operate near optimum abilities.
***2m rest between each AMRAP.
****Feel free to drop the bar, but have urgency in performing all three once you began. Don’t begin until you are commit, listen to the body.