STRENGTH
Snatch Grip Push Press + 3 Overhead Squats (20 Minutes)
1-1-1-1-1
*Work up to something heavy for the day! These should be 3 reps OHS with a PAUSE at the bottom of each rep if possible. Try to focus on the push press from behind the neck and not a split jerk or push jerk.
METCON
For Time:
2 Rounds
10 Power Snatch (175/115#)
12 Bar Facing Burpees
2 Rounds
10 Power Snatch (115/75#)
12 Bar Facing Burpees
*15-minute time cap on this workout.
Pick a weight for the first 2 rounds that you can do fast singles.
The second two rounds should be a weight you can do touch and go snatches.
This was Event 4 from Regionals.