Finally Snatch Day!

Strength Hang Snatch (5x3 @ > 75% of 1RM Snatch) - 2 second pause above knee

- These are squat if possible

- Frog Thrust Hip Mobilzation x 5 reps between each set of snatches Metcon (AMRAP - Rounds and Reps) 18 Minute AMRAP

10 dumbbell snatches

10 push-ups

10 meter shuttle run (3 trips up and back)

RX dumbbell weight: (50/35) Extra Work a: Dumbbell Biceps Curl (3x12 tempo 20X0) standing and palms up b: Kick to freestanding handstand hold (3x5 kicks) * Hold for 5 seconds at the top (use wall for assistance) c: Power Snatch Hip (3x5 ) https://www.youtube.com/watch?v=lVbTlbD9q3I&feature=youtu.be #workoutoftheday