Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Dead bugs
10/side Firehydrants
10 Seal to downdog
10 IYTS
30 Banded pull aparts
Wrist prep
Burgener snatch
Monday (1 set every 1:30)
3 Snatch @ 60-65%
2 Snatch @ 65-70%
1 Snatch @ 70-75%
3 Snatch @ 65-70%
2 Snatch @ 70-75%
1 Snatch @ 75-80%
1 Snatch @ 80-85%
1 Snatch @ 85-90%
1 Snatch @ 90-95%
1 Snatch @ 95-100%
1 Snatch @ 100-100+%
*All based off of 1RM Snatch
Metcon:
E2MOM for 2 rounds
0-2 - 500/400m Row
2-4 -30 Alternating Dumbbell Snatches (50/35)
4-6 20 Burpee box jumps (24/20)
6-8 100 Double unders or (x2 singles)
Scale:
E2MOM for 2 rounds
0-2 - 400/300m Row
2-4 -30 Alternating Dumbbell Snatches (35/20)
4-6 15 Burpee box jumps (24/20)
6-8 200 Single unders
REST REMAINING TIME IF YOU FINISH EARLY
SCALE AS NEEDED IF YOU DONT THINK YOU CAN FINISH THE E2MOM STOP AT 1MIN 40 AND SWITCH
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