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Warm Up:
200m row
2 lengths of the gym waiter walk with KB
200m row
single arm DB rows x 8 each side
DB muscle snatch x 8 each side
pass thrus with PVC x 20

1. thoracic rotations x 6 each side
2. ring MU reverse pull warm up x 10 with purple band

3. hollow rocks x 20 reps
Skill: Pause snatch- 4 sets- build load
focus on strong back
constant pressure in the fee
shoulders over the bar

1. pause at shin + high pull
2. pause at knee + high pull
3. pause above knee + high pull
4. pause mid thigh + high pull

Skill: 10:00 EMOM snatch
1 rep squat snatch- build load only if snatch is perfect

6:00 AMRAP
1 x TTB
1 x Box jump 24/20
2x TTB
2x Box jump
continue building reps until time is up

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