Strength/Skill
Muscle Snatch
5-5-5-5-5

*If this movement is new to you, keep light weight and double the reps. Build proper form and mobility through the lift.
**This movement is from the ground to overhead. Unlike normal squat or power catch on the top side, this movement keeps you straight up and extended.
**Keep your pulls and bar path close to the body. The turn over into the catch should be as high as you can, which limits the muscling of the shoulders.
then
Snatch Grip High Pull
Find your 3 rep max.
3-3-3-3-3

*Now that the shoulders and movements are warm, use this High Pull to work on explosiveness.

MetaHIIT: 10 Descending Reps (15 Min Cap)
10 Descending Reps
-Muscle Snatch (95#/65#)
-Chest to Bar Pull Ups

*Rep are 10-9-8-7-6-5-4-3-2-1
**Complete the rep count of each before moving on.

Post your scores to the Whiteboard.