7 Min active warm up:
-Focus on hip, shoulder, and leg stretching.
-Run 2-3 50m strides.
Beginner: Work snatch technique with PVC Pipe…try to build to bar.
-Start from mid-thigh power snatch and work to squat snatch.
Proficient: Work mid-thigh power snatch to mid-thigh squat snatch.
-Work to about 75% 1RM or build if 1RM not known.
Competitor:Squat snatch. 2 x (1 pull from knee, 1 pull from mid-thigh)
(From Power Lifting Room).
5 Rounds for time
8 x Front Squat from rack: (135/95) (115/85) (95/65)
20 x Push-ups
1 x lap from power room to top of stairway to heaven & back.
(Out power room to first floor, top of stairs & back).
Time stops when to touch your squat rack on last lap.