10.19.2023

Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets


Strength
Snatch Complex
Take 10:00 to build to a heavy complex of
snatch + hang snatch + overhead squat
then
pick one of the three movements and complete a 4:00 EMOM
3 reps of your movement at 60% of today's heavy complex load


WOD
"30-20-10"
2 rounds for time
30 abmat sit ups
20 wall balls 20/14
10 power snatch 115/75  95/65  75/55