WARM-UP
3 Rounds not for Time:
500-m Row
10 Hip Extensions
10 GHD Sit-ups
5 Board Jumps

POWER
Squat Snatch (1 Rep-Max of Snatch)
2 x 3 @ 50%
3 x 3 @ 60%
4 x 2 @ 70%

Snatch Balance (1 Rep-Max of Snatch)
2 x 4 @ 50%
2 x 4 @ 60%
2 x 3 @ 70%
2 x 2 @ 75%

Snatch High Pull from 1 block T&G
2 x 6 @ 50%
3 x 6 @ 60%

METCON
2018 REGIONAL WORKOUT 4
2 rounds for time:
10 snatches (125/175 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees

ASSCESSORY
2 Sets for Load:
30-m Suitcase Carry
12 Dumbbell Bench Press