-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