WARMUP
300m Ski
Snatch Progression with coach
STRENGTH/SKILL
Full Snatch x 1
Floor Bench Press x 3
OH Pallof Press x 30sec/side
Full Snatch: 75x1, 75x1, 95x1, 95x1, 95x1
Floor Bench Press: 135x5, 165x3
OH Pallof Press: 1x30s/side, 1x30s/side
METCON
3 Rounds For Time:
Max Rep In 1 Min/station:
Wall Ball Shots (20#)
Row (Cal)
Toes to Bar
Ski Erg
Rest 30sec between rounds
Total Reps= 173
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