|a) WARM UP:
2 min Slow Row, bike or ski erg
For 5:00 mins, complete 2-3 Sets of the below complex with a light load to warm up the snatch.
Build to 65% of your 1RM Squat Snatch.
Minutes 6:00 – 15:00: squat snatch as per the following reps:
Ascending Ladder for 9:00:
… Continue to add (3) repetitions to each movement until the 9:00 cap is reached.
** Do not drop the bar from above your head. Lower to waist and then drop.
|d) ACCESSORY WORK:
Alternating EMOM x 12 (6 Rounds):
|e) POST-WOD RECOVERY / MOBILITY: