05.13.2023 Team of 3

Primer
2 sets
a. DB Cuban Press x 5/side
b. banded face pulls x 20
c. Y-T-W x 6 reps prone- no weight
 
then accumulate 20 reps empty bar snatch drop  https://youtu.be/DCJLYWGEdzo
 
Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets
 
AMRAP 25:00
"Shirts and Skins"
Team of 3- Waterfall style
15/12 cals row
5 squat snatch 135/95  115/75  95/65
1 rope climb or 2 up/downs