9.5.19

A. Warm Up

10 minutes @ 75% effort (breathe and move)

10/8 Calories Row

8 Bodyweight Drop Lunge 2-4″ step

4 Single Arm KB Snatch/arm

Mobility

Overhead Squat With Thoracic Mobilization

1 minute x 3-4 sets

B. Snatch Complex

4 sets of

2 Slow Pull Snatch High Pull

1 Muscle Snatch

1 Segment Power Snatch

C. WOD

4 Rounds for Time of:

10 Hang Power Snatch 95/65

6 Burpee Box Jump Overs 24/20″

12 Toes to Bar

Air dyne 16/14 Calories

*coaches challenge 115/75

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