Strength/Skill:

6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
*Focus on strong lockout and pause at top showing good control.
**Goal is to use 105-110% Snatch max.

Metcon:

For steady movement
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x50s/35)
*5 Strict Chin Ups (OR Strict Pull Ups) after each set

**If you can’t start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can

4 sets:
Barbell Curls 28s (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 “kipping” curls with controlled eccentric)
-rest as needed b/t sets-

** Use a moderate load – 7/10 RPE

3 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-

**Use a moderate load – 7/10 RPE