General Warm up:

3 rounds –
100m run
5/arm alt. 1-arm DB snatch
5/arm alt. 1-arm DB hi hang muscle snatch
10 OH pass thru
5 PVC down + finish (@ hi hang) –> Rd 2: 5 PVC down + finish + high pull (@ hi hang) –> Rd 3: 5 PVC hi hang muscle snatch

CLICK HERE FOR THE WORKOUT EXPLANATION

A. 3×2 hi hang muscle snatch.
All with empty bar. :30 sec rest

B. 6x 1 hi hang power snatch + 1 hang power snatch.

Keep the bar off the floor btw reps.
:90 sec rest btw sets. Small builds for 1st 3 sets.
Keep load the same for last 3 sets.

C. 5RFT:
– 7 hang power snatch @ ch – 115/73; rx – 95/63; fx – 75/53
– 300m Run