Strength
3 Position Muscle Snatch (3 x 2 Reps at Each Position - Building)
High Hang (Pockets)
Hang (Above Knees)
Floor (Mid-Shin)
This is meant to be done as a warm up and the first set of this should be done super light - like an empty bar.
Power Snatch (8 x 1 - 1 rep every 90 seconds for 12 min.)
Add weight each time if possible!
*Metcon
3 Rounds
20 Power Clean
30 Front Rack Lunge
20 Push Press
Rest 1 Min Between Rounds