SNATCH PUSH PRESS & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• 3D DB Lunge, Reach, Press

2. Strength

• Snatch Push Press 3-3-3-3-3 reps

3. Work Capacity - For time:

• Row 500m
• SDHP, 50 reps (95/65#)
• Row 500m
• Knees To Elbows, 50 reps
• Row 500m
• Ring Dips, 50 reps