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17.3


 

17.3 Warm up:

Warm up:

750 Row

10 Pass Troughs

10 Dislocators

Partner upper Thoracic Stretch

Hips mobility.

Then…

Empty Barbell Snatch Complex
(5 reps of each, once or twice through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee


17.3 prep:

2 Rounds of

4 Pull ups/4 snatches at your first weight

Followed by…

2 rounds of

3 pull ups/3 snatches at your second weight

Followed by…

2 pull ups/1 snatch at your third weight if possible


Metcon: 


Optional Core:

3 rounds
GHD sit-ups 12
Hanging leg raise 15
Reverse hypere 20

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