kbwod

Warm-up:

Aero Snatch warm-up

 

Weightlifting:

20 Minutes

Snatch

1×3 @ 70%
2×3 @ 75%
2×2 @ 85%

Rest 90 seconds between sets

 

Metcon:

EMOM 10:00 (70-75%)
1 High Hang Snatch
2 Snatch Push Press
3 Overhead Squats

 

Cashout:

(Coach’s Choice, pick 2)

A) 3X8 GHD
B) 3X Max Effort Plank
C) Mobility

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