Warm up 3x
200 m run
20 sec Hallow Hold
5,5,5 (Tempo, 2-3 seconds on the way down then fast on the way up!)
*This was to work some overhead stability throughout the entire OHS, trying to take things nice and slow into the bottom then come up quick.
(This is not a High Pull)
5 x 3 Reps @ 85% of 1RM (Snatch)
*Focus on staying tall and over the barbell (shoulder out in front of bar) and finish tall with a strong pull but don’t throw your shoulders back, try and extend vertically and get the barbell moving upward with some speed don’t let the barbell swing away from you!
12 Min Amrap
25 DU (75SU)
10 BURPEE (Jump to a 6” target 2 hand touch)
25 m Farmers Carry (AHAFA)