Saturday 221105

Warm-Up:0-9
5:00 Aerobic
10 Empty Bar/PVC Muscle Snatch
10 OHS w/ :01 pause in bottom

add light weight
8 Snatch Lift-off w/ :02 pause at knee
8 Tall Snatch

add light weight
4 Snatch Balance
4 Power Position Snatch
4 Hang Snatch from knee
4 Full Snatch

Get Strong: 15-30
Squat Snatch
In 16:00 complete
8x2 Drop and reset

Get Fit: 35-59
AMRAP 20
200m Run (together)
8 Overhead Squats 95/65
200m Run
12 Overhead Squats
200m/16, 200m/20, etc...
(partners Run together but share the total OHS reps, break them up any way)