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Components

Drop Snatch + Tall Sn ...

Hang Power Snatch + OHS

Power Snatch

Front Squat

Weighted Glute Bridge

Metcon

Settings

Workout

2-13-23

3 x NFT
10 X-band steps each way
5 jump squats with band
5 inch worms

A: Drop Snatch + Tall Snatch + Hang Squat Snatch (4x3+3+3 *empty barbell)

B: Hang Power Snatch + OHS (2+3 EMOM x 3 70%)

C: Hang Power Snatch + OHS (2+3 EMOM x 3 75-80%)

D: Power Snatch (10 singles 75-80% *put time in comments)

Power Snatch

E: Front Squat (build to hs)

Front Squat

F: Front Squat (70%)

Front Squat

G1: Weighted Glute Bridge

Metcon (3 Rounds for time)

3 SETS
20/15 Cal Row
Chest to Bar*
24 DualDB Alt. Lunges (50/35)**

*Choose the C2B option that wil allow for unbroken reps: 9, 12 or 15

**RD1 - Farmers Lunge
RD2 - Front Rack Lunge
RD3 - OH Walking Lunge (option to lower weight)

-Rest 1:30 b/t Sets-

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