300117

Monday

Barbell Warmup (empty BB)

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

 

Snatch 

5 Sets, resting 1:00 between:
1 Snatch Grip Deadlift + 2 Hang Snatch High Pulls *dump the bar after late rep

2 Power Snatches *reset between rounds

 

EMOM 5min

2 Squat Snatch *reset between rounds

 

WOD:

21 – 15 – 9:

Wallballs

Pull-Ups

Thrusters 42.5/30

Box Jumps 24/20

Kettlebell Swings 24/16

*cap 22min