Wednesday, April 19th 2023

WARM UP

EMOM x 4

:40 machine of choice spin @ increasing intensity

:20 rest

MOBILITY/MOVEMENT

– PVC

:30 Shoulder external rotation w/ PVC / side

20 PVC trunk twists

:30 Deep squat hold

10 PVC sots press

6 ring rows w/ :03 pause at top

PRIMER

Power Snatch and Push Jerk Warm up into

6 Hang DL

5 Muscle Cleans

5 front squats

4 high hang squat cleans

3 hang squat clean w/ pause above knee

STRENGTH

EMOM x 12 – alternating

1 Hang Squat Clean

:40 Wall Sit

Build to a Heavy Single

METCON

For Time

12 Unbroken P. Snatch @ 95/65#

:60 Rest

10-9-8-7-6

TnG Clean and Jerk (no more than 1 break per set)

Pull Ups

:60 rest

12 P. Snatch (goal is no more than 1 break)

15 Minute Cap

SCALING Pick a barbell weight you can go unbroken for first 12 P. Snatch

PU – Banded Strict or ring rows