-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