Warm Up2:00 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

Mobility: 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