Happy Birthday Coach Shannon!

Warm Up: 5 Mins
Plate Warm Up

Strength: 25 Mins
*Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions

Strict Press – 10 Mins
4 x 6-8

Snatch – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Snatch Repetition @ 50-60% w/ Same Pauses

Metcon: 12 Min
3 Rounds For Time:
7 Hang Snatch (115/75)
7 OH Squat (115/75) or Front Squat
400 M Run

Elite Competition Class
1) Overhead Squat 15 Mins
10 Min EMOM x 1 @ 90%
Help each other rack weights

2) Snatch 15 Mins
10 min EMOM x 1 reps @ 90%
Full Snatch

3)Conditioning 20 Min
5 Unbroken Sets of 3 Reps
Snatch Complex:
Snatch Grip DL + 2 Hang Power Snatch + Full Snatch + OH Squat
Don’t start too light. Work to heaviest load possible increasing weight each round and don’t set the bar down! TnG