200m Run
5 Inch Worms w/ Push Up
10 Cossack Squats (5 /side)
10 Barbell Good Mornings
10 Power Snatch
10 OHS
GET STRONG (12 Min)
Overhead Squat Complex EMOM for 5:00
1 Snatch Balance + 2 OHS
-Rest 2:00-
EMOM for 5:00
1 Snatch Balance + 1 OHS
Build weight across sets
GET FIT (14 Min)
AMRAP 14
200m Run
6 Power Snatch 115/75
6 Overhead Squats 115/75
COMPETITORS EXTRA
Barbell Glute Bridges 5x15 Reps
Build weight across sets
ATHLETES NOTE:
It is common for athletes to rush on the Snatch Balance without fully opening the hips. Be sure to attain full depth in the squat, and completely open the hips at the top of the movement. Start at moderate intensity and try to maintain the same split times for each round you complete. Learn how to pace!