Snatch: A, EMOM 4 min:
1 Snatch Pull+1 Low Hang Muscle Snatch B, E2MOm for 12 min: 1 Snatch Pull+1 Low Hang Power Snatch+1 TNG Power snatch
Start at 60% of your 1 RM Snatch and then increase weight for every set
WOD:
A, 5 Sets: 3 Overhead Squats
Build from 65% to a Heavy 3 rep Overhead Squat for the day
B, For time: 800 m Run
50 Overhead Squats 20/15 kg
800 m Run
50 Thrusters 20/15 kg
Cap 15 min
Post WOD:
Core Accessories: 3 Rounds for quality
20/20 sec Single Leg Side Plank
20/20 sec Single Leg Plank
