20250306 - Snatch Cycling & METCON

Warm Up:
2 Rounds
20 Jumping Jacks
20 Mountain Climbers

2 Rounds
10 Overhead Banded Pull Aparts
10 Banded Pass Throughs
10 Banded OHS

2 Rounds
10 Groiners with Thoracic Rotations
8 BTH Push Press in Snatch Grip
6 OHS
4 Hang Muscle Snatches

2 Rounds
5 Hang Power Snatches from Hip
5 Hang Power Snatches from Knee
5 Power Snatches

Skill Work:
EMOM10
1: 5 Touch-and-Go Barbell Power Snatch@60%
2: 3 OHS

METCON:
For Time:
100 DU
20 Power Snatches (95/65)
80 DU
16 Power Snatches
60 DU
12 Power Snatches
40 DU
8 Power Snatches

Cool Down:
2-3 Rounds
Foam Rolling Upper Back 1:00
Banded Lat Stretch :30 seconds per side
Pigeon Stretch :30 seconds per side