Warm Up:
Row 500 Then
PVC Front Rack, each arm, into 10 PVC Passthroughs,Halos,GMs, OHS
6:00 EMOM w/ Empty Bar
Min 1 -3 Dip-Drive-Shrug
Min 2-3 Dip-Drive-Shrug-Muscle Snatch
Min 3-3 Snatch Balance 

Mob:2 min/side LAX Ball Posterior Shoulder Smash

Strength/Conditioning:
Snatch Complex:
1 Power Snatch + 2 OHS, 18 minutes to today's heavy 1+2
Then 2 de-load sets @95%, @90% of today's heavy complex

WOD:
12:00 HIIT (:50 work, :10 rest)
KB Snatch, Left Side
KB Snatch, Right Side
KB Goblet Squat

Comment