Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
6 Muscle Snatch
6 Power Snatch
Into:
EMOM x 3 Rounds
Empty Bar Hang Snatch
Air Bike @ Moderate Pace
Strength
Snatch
EMOM x 12 Sets x 3 Reps @ 60% 1RM
WOD
5 Rounds For Time
COMPETITIVE
15/12 Cal Air Bike
10 Snatch (95/65)
Rest 2 Minutes
PERFORMANCE
15/12 Cal Air Bike
10 Snatch (45/35)
Rest 2 Minutes
LIFESTYLE
10/8 Cal Air Bike
10 Snatch
Rest 2 Minutes