Friday June 4, 2021

Warmup

2 Rounds:
100m Row or 1 Lap
10 Squat Jumps
10 (Total) Alt. DB Snatch

Mobility:  Front Rack Stretch on Box 1:00

BB Warm-Up:

5 Snatch Shrug
5 Snatch Pulls
5 Muscle Snatch
5 Power Snatch
5 Snatch Balance 

Strength/Skill

EMOM 7:

3 position snatch (high hang > hang > floor) (optional + 2 overhead squats)

As heavy as possible with good form for all reps.

WOD

15 power snatches
25 box jumps
35 wallballs
45/35 cal row or bike
35 wallballs
25 box jumps
15 power snatches 

F:  reduce reps; dumbbell snatch
P1:  95/65
P2:  75/55
C:  115/75 or more