General Warm-up
Then..,
Snatch warm-up
Then..,
Every 5min. X 6 Rounds:
500m/400m Row
5/3/1 Hang Power Snatch (Building)
20 Ball Slams or (15 GHDS)
*5 reps for rounds 1+2
*3 reps for rounds 3+4
*1 Rep max attempts for rounds 5+6
The scaled version of this today is just going to be working your form on the snatches. Just do 5 reps every round instead of climbing.
Then..,
*Good numbers to shoot for would be like 25 reps a minute. 15 being the absolute minimum.
*On the plank be sure to SQUEEZE your butt and tuck your pelvis. That will engage your lower abs a ton more than a regula plank.
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10min. EMOM:
Odd: 50sec. Plank
Even: Max Effort Russian KB Swings 70/53