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Warm Up
2:00 Row/bike

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps


2 sets of:
DB single arm strict press x 5 each side
Bent over barbell rows x 10- wide snatch grip
RDL with barbell x 10

Banded lat stretch x :30
Tricep smash x :30
Deep goblet squat x :45

Snatch Warm Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Close Grip Overhead Squats x 3 reps
Snatch Balance x 3 reps
Tall Snatch x 3 reps
Snatch x 3 reps

Skill: Snatch EMOM

10:00 EMOM 1 rep snatch- build load- start at 55-65%


6 Rounds

E2M complete one round of:

5 strict pull ups- or scap pull ups- or hardest ring row with lats activated

10/8 cals on assault bike

12 GHD or abmat sit ups

post slowest round

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