Warm up 400m run, 6 pass throughs, 6 gm’s, 3 inch worms
2 rounds: 10 AKB swings (35/18), 10 hollows

3 min roll out

Skill: 6 mins EMOM: Hang Snatch - % based on Snatch

3-4 Hang Snatches per mins

Mins 1-3: 60%
Mins 4-6: 65%-70%

Strength: Over Head Squat 10mins
5-3-3-3-3, 60%——> 80%

WOD: 2 RFT
50 wall balls
20 Medball sit ups 20/14
400m run

Mobility: quads, Sampson, slow good mornings

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