WOD
Warm-up
2 Sets
100 Single Unders or 200m Jog
10 Scap Pull-ups
10e/arm KB Windmills
10 Alt Goblet Cossack Squats*
*Try and stay low in the transitions, pausing 1-2sec at the bottom of each rep
https://www.youtube.com/watch?v=wrYqfSLWqdE
Strength
Snatch Complex
Power Snatch + Hang Snatch (above knee) + (Low Hang Snatch (below knee)
5 Sets, building each set as able
Do not let go of the BB between each movement transition
Conditioning
EMOM for 16 Minutes:
(1) 3 Power Clean & Jerk (95/65) | (135/95) + 5 Burpee Over Bar
(2) 40 Double Unders or 200m Run
(3) 40sec DBall Bearhug Holds (80/50)
(4) Rest