-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

https://youtu.be/kjurtM95NlI

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