WOD
Warm-up
Dynamic Warm-up
2 Sets
8 Sumo BB Goodmorning
8 Back Rack BB Jump Squat
8 Hang Muscle Snatch
10/8 Calorie Row
Snatch Progression Warm-up
Strength
Snatch Complex
EMOM x 10 Minutes – Building every set as technique allows:
1 Snatch Lift Off + 1 Segment Power Snatch + 1 Hang Power Snatch (above knees)
Conditioning
AMRAP 10 Minutes:
3-6-9-12-etc
Russian KBS (70/53)
Box Jump Over (24/20)
*5/4 Calorie Bike after each set