Specific Warm-up:

Snatch Technical Work

Overhead Squat Mobility

MetCon:

Partner As Many Rounds and Reps as Possible in 25 minutes:

10 Snatch Complex: 1 Power Snatch + 2 Hang Power Snatch + 4 Overhead Squats

40 Pull-ups

*Pace: Aggressive: 4 Rounds, Solid: 3.5 Rounds, Limit: 3 Rounds

*Snatch: choosing the correct weight will be key to get the stimulus, the complex should start out feeling slightly below moderate, then moderate, then above moderate to heavy

*Pull-ups: no thyself :), pick the biggest rep range that allows you to continually string reps together, make it an even number of sets with your partner…so that could be 4s (10 sets), 5s (8 sets), 10s (4 sets)

Beginner: 75/55, Ring Rows

Intermediate: 95/65, Jumping/Banded

Advanced: 115/75

Sport: 135/95, Chest to Bar