Oly Work 12 Minutes
Snatch Consistency Test
Every 30 seconds for 6 minutes
1 snatch at 70%
5 burpees at end for any failed reps
Rest 2 minutes
Snatch Deadlift
4 minute EMOM
2 reps at 110% of snatch. Emphasize upright torso, hip extension, and aggressive shrug at top
MetCon (12 Minutes)
Dumbbell 2223 Intervals
2 minutes on, 1 minute off:
3 muscleups
6 burpees over DB
9 T2B
Max-rep Single Arm Dumbbell OHS (80/55 lbs)
4th round extended to 3 minutes.
Go until 80 reps of OHS are complete.
Must complete 10 OHS on one arm before switching.