2 HANG Power Snatches
1 Overhead Squat (As low as good position allows)
3 Power Snatches from the Floor
2 Overhead Squats
5 Snatch Grip Deadlifts
* Complete the above complex with the same weight before moving upwards..

Work up to a weight that is very challenging, but you can maintain near perfect positions on every movement with focus on proper hip contact and starting positions throughout…

20-25 minutes to work up…


“Core WOD”
1:00 Hollow Hold (Unbroken and scale down as you move through the minute as needed)
:45 Star Side Bridge (Reach you arm up and lift your outside leg up slightly as you hold… This is on EACH side)
:30 Band Walk Out + Hold (:30 each side with a red band)
1:00 REST
1:00 Plank Hold (Face down)
:45 Side Bridge (Each side with arm and leg in regular position)
:30 Med Ball Russian Twist (14/20#)

Rest 2:00 and go again if you want! 🙂

Take some time to hit some tight spots with a roller when you’re done tomorrow also!

Justin VanBeek

Written by: Justin VanBeek

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