1) WARM-UP
Stretch
Mobility: Pass Throughs x 10, Good Morning Rotations x 10
2 Rounds:
OHS x 10
DB Snatch x 10
Lunges x 10
2) OLYMPIC LIFTING: Snatch
EMOM 10:
Sets 1-5: 2 x Power Snatch (scaled x4)
Sets 6-10: 1 x Power Snatch (scaled x 3)
*build in weight
—2 min rest—
EMOM 3:
5 x Snatch Deadlift
*build in weight
3) METCON: AMRAP 14
20 x S2OH @95/65 (Rx+ 115/75, scaled less than or equal to 75/55)
30 x Alt. DB Snatch @50/35 (scaled less than or equal to 45/30)
40 x Goblet Lunge @50/35 (scaled less than or equal to 45/30)