5 Minute AMRAP
10 Jumping Jacks / Then 5 reps each of Leg Swings w PVC per leg / PVC Pass-Throughs + Around-the-Worlds / Good Mornings / Behind-the-Neck Snatch Grip Push Press / Overhead Squats
2 Rounds of:
“The 56’s” – 5 movements, 6 reps of each
Snatch Grip Deadlift, High Hang High Pulls, Muscle Snatches, Behind-the-Neck Thrusters, Bent-Over Rows
3 High Hang Power Snatch / 3 Hang Power Snatch / 3 Power Snatch
(Footwork! Drive up with legs, pull under the bar aggressively with your arms)
Run 150m easy after the first round and 150m fast after the second round!
8 rounds of:
Every 8 seconds for 7 rounds, complete 1 Snatch @45%
At 4:00 Repeat
The goal is to move with solid technique with the barbell.
Alternating DB Snatch reps
Track weight used for Snatches (either barbell or DB)