1 High Hang Power Snatch + 1 Hang Power Snatch
The 2-position work is from the high hang and hang today. This means we will be seeing limited loading since this is a high hang position. Work to keep a tall torso and avoid bowing forward till the second position. This will force us to have speed under the barbell and work on the third pull of the movement. Rest no less than 2 minutes and no more than 3 minutes between any work set and adjust loading as needed throughout for challenging but successful sets.
Alt. EMOM x 12:
Min 1: 20 Box Jumps, 24/20 in
Min 2: 15 Burpees
Min 3: 5 Clean & Jerks, 185/125 lbs
This is going to get the heart rate going! The box jump is standard but if you have any concerns of achilles or calves I would suggest stepping down off the box. This can also be a good way to pace things out from the start. Burpees will require you to move fairly quickly and if you don’t have time to complete them in the minute take off a handful of reps and work to keep it consistent through the workout. Clean and Jerk is a bit on the heavier side but is still something you should be able to confidently do singles with. If you’re a monster on the barbell you can add weight here. If not, peel some weight. You should be able to complete all 5 reps within the minute and avoid scaling reps, just the load. Work to have :10-:15sec of rest inside each minute.
2min Underhand PVC Stretch
2min per side Pigeon Stretch