Warm Up:
Snatch Warmup:
Row 500 Then PVC Front Rack, each arm, Into
10 PVC Passthroughs,Halos,GMs, OHS
6:00 EMOM Empty Bar 3 Dip-Drive-Shrug 3 Dip-Drive-Shrug-Muscle Snatch 3 Snatch Balance

Mob: LAX Ball Posterior Shoulder Smash

Strength/Conditioning:
Snatch Complex: 1 Power Snatch + 2 OHS, build in weight to today's heavy 1+2 (18:00 minutes), then 2 de-loads (95%, 90% of today's complex)

WOD:
12:00 HIIT (:50 work, :10 rest)
KB Snatch L.
KB Snatch R.
KB Goblet Squat

 

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