Warm up;
2nd Floor Run
8 Squat Pass Thrus
8/side Dislocates
8 IYTS
10. Cat Cows
5 Inchworms Push ups
WRIST PREP THEN BURGENER WARM UP SNATCH
Strength
EMOM x 5
3 High Hang Snatch @ (50–60%)
Rest 1 Min
EMOM x 5
2 Power Snatch (65-70%)
Beginner:
EMOM x 5
12-15 KB Swings
Rest 1 min
EMOM x 5
8-10 Alternating DB Snatches
Metcon: Every 2:30 x 8
2nd Floor Run or 10/8 cal Bike or 12/10 Cal Row
5 Power Snatch 95/65
5 Burpee over Bar
RX+115lbs
Beginner: YOU MAY DO DEADLIFTS ON THIS PART
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