Strength
Snatch complex
5x (1+2+1)
hang power snatch + low hang power + muscle snatch
Metcon
EMOMx16
Min 1: 15/12 cal row
Min 2: 12 db snatch
Min 3: 8 toes to bar
Min 4: rest
Accessory
2x
30 sec hollow hold
15 banded pull aparts
Snatch complex
5x (1+2+1)
hang power snatch + low hang power + muscle snatch
EMOMx16
Min 1: 15/12 cal row
Min 2: 12 db snatch
Min 3: 8 toes to bar
Min 4: rest
2x
30 sec hollow hold
15 banded pull aparts