Take 20-30 minutes to set up, warm up and complete the following.A. Snatch Pulls: 4 x 2 @ 105-115% of Max Snatch -- Use the same amount of weight for all 4 working sets. Rest 30-45 seconds in between your sets and record in Wodify.B. 3 ROUNDS: Using the same amount of weight for all 3 lifts, go as heavy as possible with good form. Rest 45-60 seconds in between your sets.– 6-10x Behind-the-Neck Snatch Press– 6-10x Hang Snatch High Pulls– 5-8x Snatch Grip Pendlay Rows
4 ROUNDS:12-MIN CAP– 12-calorie Row– 5x Devil's Presses (Rx 50/35)– 12x Straight Leg AbMat Sit-Ups
COOL-DOWN: Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch