Light rolling for 1 min of T-spine/lats

• 200m easy row
• 5 beat swings
• 5 push ups
• 5 squats

Repeat

• 200m moderate row
• 5 ring rows
• 5 dowel pass thrus
• 5 OHS w/ dowel

Repeat

Snatch primer:

On the Minute x 5 – empty bar::

• 1 Hi hang power snatch
• 1 Hang power Snatch
• 1 Hi hang squat snatch
• 1 Hang squat snatch
• 2 Overhead Squats

Snatch work – EMOM

• Minute 1 – 1 Squat Snatch @ 74%
• Minute 2 – 1 Squat Snatch @ 77%
• Minute 3 – 1 Squat Snatch @ 80%
• Minute 4 – 1 Squat Snatch @ 77%
• Minute 5 – 1 Squat Snatch @ 80%
• Minute 6 – 1 Squat Snatch @ 83%
• Minute 7 – 1 Squat Snatch @ 80%
• Minute 8 – 1 Squat Snatch @ 83%
• Minute 9 – 1 Squat Snatch @ 86%
• Minute 10 – 1 Squat Snatch@ 83%
• Minute 11 – 1 Squat Snatch @ 86%
• Minute 12 – 1 Squat Snatch @ 89%

For time:

• Row for Cals (42/35)
• 21 Squat Snatches (95/65)
• Row for Cals (30/25)
• 15 Squat Snatches (95/65)
• Row for Cals (18/15)
• 9 Squat Snatches (95/65)

3x:

• Sandbag bearhug hold (heavy) – 45s, then 5 squats

• Quad and adductor (2 min each leg)
• 1 min pec smash