Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets:
5 Snatch Grip Deadlift
5 Muscle Snatch
5 Behind the Neck Snatch Grip Push Press
5 OH Squat
Snatch Balance (3-3-3-3-3)
Build slowly here, worrying about form and technique over the # on the barbell.
If you are uncomfortable with snatch balance stick with behind the neck snatch grip push press, focusing on a slow negative… Or an Overhead Squat
Metcon (Time)
5 rounds for time:
400m run
12 HSPU
*18 min time cap.*
Variation 1:
modified HSPU
Variation 2:
200 or 300m run
modified HSPU or seated DB L-press