-Warm Up-
2 rounds
10 shoulder openers
5 Cuban presses + ohs
6 high pulls each side
5 oh eccentric wrist extension
5 ohs with barbell
-Strength-
A.
Snatch
- no jump
- no contact
6 x 2 reps @ 60%
B.
Snatch Push press + Overhead Squat
(5+2 = 5 Behind the neck PP + 2 OhS)
5 sets of (5+2)all @ 65% of Max
C.
Single leg DB RDLs
3 sets of 10 on each side
-WOD-
EMOTM 12
Minute 1 : 20/15 cals row
Minute 2 : 10-15 burpees
Minute 3 : 20 Kettle Bell swings 53/35