-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