Warm Up:
Run or Row
3 Rounds
:30 hs hold
1 length frog hops
1 length spider man crawl
5 muscle snacthes
5 ohs
Strength:
Snatch
E2MOM16M
Set 1-3 2 @ 70%
Set 4 1@ 75%
Set 5 1 @ 80%
Set 6 1 @ 85%
Set 7 1 @ 85- 90%
Set 8 1 @ 90- 95%
E2M6M
3 snatch pulls at 90- 105%
Cash Out:
Barbell Overhand Row
3 x 15 ( AHAP)
then
3 x 12 (- 10)