Warm up/Skill: 400m run, 

Burgener Warm up with PVC

Then EMOM x 6: Snatch Work

Mins 1-3, 5 reps Power Snatch @ 60%

Mins 4-6, 3 reps Hang squat snatch @ 60%

 

Strength: bench press

2 x 3 warm up,

3 x 4 @ 75%, 

2 x 2 @ 85%,

5 sit ups after every set

 

WOD A: 20 mins to find 1 RM Snatch (power or squat)

1-1-1-1-1-1-1

 

WOD B: 

500m row for time

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