Squatabel

Strength

12min EMOM

min1-4: High Hang Snatch
min5-8: Hang Snatch
min9-12: Snatch

MetCon

For Time:

30 Squat Snatch 135/95

WARMUP
3 Rounds
20 Mtn Climbers, 10 Grasshoppers, 5 burpees - 1min squat hold

MOBILITY
5 ea x Pigeon to hip flexor
1min childs pose contract relax on box or bb
10 alt cossack squats
10 cuban press
10 reach & rolls
5 x (3 Pass Throughs + 3 Overhead Squats)

SPECIFIC WARMUP
2 rounds, 5 reps each, empty bar then warmup weight
High Hang Power Snatch
Hang Power Snatch
Power Snatch
Overhead Squat
Rd2, repeat w/ squat snatch @ each position

INTENTION
Snatch tech
work to heavy single from the high hang, back off a bit, repeat w/ hang & then snatch
work to TECHNICALLY sound heavy single

metcon SPECIFIC WARMUP
5 TnG Squat snatch (time how long it takes and how 'hard' it felt *RPE*)
Rest 2min
5 quick single squat snatch (time how long it takes and how 'hard' it felt *RPE*)

INTENTION
squat snatch endurance
should be able to tng 5 reps at chosen load

SCALES
load