-Warm Up-


2 rounds


10 shoulder openers

5 Cuban presses

10 groiners

5 kb high pulls

10 lateral step ups (5 each side)


Then with empty barbell


3 high hang muscle snatches

3 power snatches from the knees

3 squat snatches mid shin




-Strength-


10 minutes warm up


Squat Snatch


Part 1


EMOTM 5


1 Squat Snatch at 80%


Right into


Part 2


EMOTM 5

  • only one attempt at each lift
  • Note which ones are makes or misses


1 rep at 85%

1 rep at 90%

1 rep at 95%

1 rep at 100%

1 rep at 105%

 

-WOD-


AmRaP 8


Power Snatch 

HSPU