WODScreen

WARM UP

Mayhem Hip Halo Activation (banded)

– into –

Barebell Prep 

– Burgener Warm up Snatch – (with PVC or Empty Barebell)

3 Rounds – 3-5 Reps each

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

SNATCH PROGRESSION 6

COMPLEX: HIGH HANG MUSCLE SNATCHES + PRESSING SNATCH BALANCES + TALL SNATCHES
3x [ 3 High Hang Muscle Snatches + 2 Pressing Snatch Balances + 3 Tall Snatches ] @ 5.5 RPE

COMPLEX: SNATCH PULLS + POWER SNATCHES

1x [ 2 Snatch Pulls + 2 Power Snatches ] @ 65% 1RM Power Snatch
1x [ 2 Snatch Pulls + 2 Power Snatches ] @ 68% 1RM Power Snatch
1x [ 2 Snatch Pulls + 1 Power Snatch ] @ 70% 1RM Power Snatch
1x [ 2 Snatch Pulls + 1 Power Snatch ] @ 73-75% 1RM Power Snatch
1x [ 1 Snatch Pull + 1 Power Snatch ] @ 78-80% 1RM Power Snatch

SNATCH BALANCE

Take 10 minutes or 5 singles to build to a heavy Snatch Balance for the day. (Practice making bigger jumps)
— then —

3x 1 at 88-90% of heavy single