| Warmup Spend 10:00 going over power snatch+ohs technique |
| Lift 7 sets of: 1 power snatch+2 OHS 10 pallof presses (switch sides each round, skip the last round) Go every 2:00, and build as you’re able. You must power snatch, stand, and then ohs. Squat snatches are coming soon! Then warmup dumbbell snatches |
| Workout For time With a 6:00 cap 20 alternating dumbbell snatch 50/35 40/25 cal bike No rx+, just crush the bike and go faster |
| Extra Work Longevity: 3×10 high stepups (no weight)/leg After each set do 10 deep breaths in 90/90 Performance: 6 sets of 1 clean pull+2 hip cleans+1 split jerk |
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