Mobility: Shoulders/rotator cuff stuff, hips, knees, ankles.
with an empty bar:
2 High hang power snatches
2 High hang snatches
2 hang snatches
2 power snatches
A. Strength: Snatch complex (17 minutes)
Work up to a heavy complex of:
1 power snatch + 1 hang power snatch + 1 hang snatch
400m run buy in
Power snatches (115/85)
Ring push ups (2" off the ground, scale = HR push ups)
Extra Credit: Do the W.O.W.
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