Warm UP: DYNAMICS (5 MINS)
REVIEW: POWER SNATCH w dowels (30 MINS)
Work set up, pull, transitions, then move into muscle snatch, dynamic snatch
Use this time to perfect your set up and movement pattern
After spending 5-10 mins with the dowel, move to barbells and start working the same movements with load under your coach's cue.
REVIEW: Jumping CTB Pull up
WORK: #16.3
7 min AMRAP
10 Power Snatch 55/75
3 Bar Muscle-ups
Scaled:
20 Power Snatch 35/45
5 Jumping Chest to Bar pull ups
REST 5 MINS
For quality (not timed)
3 x 10
Seated DB Press
Ring Rows
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