W.U.  Snatch Practice w/PVC

Work through 3 sets, each set is the reps and position listed below.  Small break between sets. Look for quality here and don’t rush it.

  • 5 x Pass overs with PVC
  • 5 x Behind the Neck Presses
  • 5 x Muscle Snatch from the hip
  • 5 x Hang Power Snatch
  • 5 x Power Snatches
  • 5 x OH Squats
  • 5 x Snatches

W.O.D PVC/DB/BW needed

Complete 5 individual rounds for time.  Take a 1 min rest between rds

  • 15 x OH Squats w/PVC (Focus on position)
  • 10 x Close Grip (diamond) pushups
  • 5 x Renegade Rows (5L/5R using DB)

CORE: complete as much as you can without resting

  • 100 x Bicycle Crunches
  • Every 20, Static hold top of V-Up position for :20 sec and continue