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 7/9

COMPLEX: MID-THIGH SNATCH DEADLIFT + HIGH HANG JUMP & SHRUGS + MUSCLE SNATCHES + SNATCH DROPS
3x [ 1 Mid-Thigh Snatch Deadlift + 3 High Hang Jump & Shrugs + 2 Muscle Snatches + 3 Snatch Drops ] @ RPE 5

COMPLEX: SNATCH PULL + FLOATING PAUSE POWER SNATCH + PAUSE OVERHEAD SQUAT
1x [ 1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat ] @ 65% 1 RM Power Snatch
1x [ 1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat ] @ 70% 1 RM Power Snatch
1x [ 1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat ] @ 75% 1 RM Power Snatch

SNATCH
2 @ 75-77% 1 RM Snatch
2 @ 80-83% 1 RM Snatch
2 @ 75-77% 1 RM Snatch
2 @ 80-83% 1 RM Snatch
2 @ 85-88% 1 RM Snatch
2 @ 85-88% 1 RM Snatch
2 @ 75% 1 RM Snatch