Warm up
Review Snatch
12 Min. EMOM
0 – 4 Min.
5 Hip Power Snatch @40-50%
4 – 8 Min.
4 Hang Power Snatch @55%
8 – 12 Min.
4 Hang Snatch @60 – 65%
14 Min. EMOM
5 Front Squat @65%
10 Pull ups
5 Snatches @ 55/75# or 70%
10 Box Jumps
100 Single unders
6 Min. EMOM
E: 10 Handstand shoulder touches
O: 1 Pegboard
Rx Program:
Front Squat
10 x 40%
10 x 50%
5 x 60%
5 x 65%
5 x 70%
Tricep extensions x 20
Bent Over rows
4 Min. Banded glute march w/ sandbag
