WU:
With a PVC or empty barbell
3 High Hang Muscle Snatches
3 Hang Power Snatches
3 Snatch Balance
3 Tall snatches
3 Snatches
x 3
A. Strength: Snatches (15 minutes)
5 minutes to warm up to working weight
EMOTM 10
1-2 Snatches @60-70%
B. Conditioning
3 RFT
400m Run
3 Rope Climbs
10 Power Snatches (135/95)
Extra Credit: Hip Thrusts
Complete 100 quickly. Squeeze your glutes at the top of each rep.
Pick a weight in which 10 is challenging but doable.
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