WARM UP
Active - Burgener-Style Warm-Up
3 Snatch-grip Shrugs
3 Hang Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
1 2in Snatch Land
1 4in Snatch Land
1 6in Snatch Land
3 Snatch Lands
This is not a timed workout.
STRENGTH
Thruster 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
METCON
Complete as many rounds as possible in 10 mins of:
3 Snatches, 61/42.4kg
6 Handstand Push-ups
9 Box Jumps, 60/50cm
COOL DOWN
For quality:
Banded Shoulder Stretch, 2 mins
Banded Pigeon Stretch, 2 mins