-Warm Up-
2 rounds
1 min row/ bike
10 Samson lunges
8 shoulder openers
5 Cuban press + overhead squat
Then with empty barbell
2 rounds
5 muscle snatches high hang
5 power snatch balances
5 power snatch midshin
-Strength-
Take a few minutes to warm up
EMOTM x 3 – 3 power snatches
EMOTM x 3 – 2 power snatches
EMOTM x 5 – 1 power Snatch
(Building in weight)
- start somewhere around 50-60%
- Focus on form and technique
- Try to keep shoulders over the bar as long as you can coming from the floor!
-WOD-
AmRaP 15
15/12cals row
5 Sh to Oh
12 abmat sit-ups