Short+Snatch; Jan. 2-8, 2016

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Sumo Deadlift High Pull Hold* (75/55)

10 Sec. Overhead Squat Hold (75/55)

5 Sumo Deadlift High Pulls (75/55)

5 Overhead Squats (75/55)

1 Hang Snatch**

*Hold at top of pull

**Round 1=40%; Round 2=50%; Round 3=60%

Short Conditioning

21-15-9

Sumo Deadlift High Pull (95/65)

Overhead Squat (95/65)

Snatch EMOM

Every 1:30 for 7 Rounds

1 Hang Snatch @ 75%

Accessory/Cool Down

8 Min EMOM

15 Sec. L Support Hold on Rings (keep legs as straight and high as possible)

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching