Warm Up: EMOM 6 Minutes
Odd- 15 Kipping Swings. Even- 10 Pushups
A. Mobility- Keg Stretch (barbell) 3 Minutes
B. WOD- 4 Rounds for total reps (pullups score separately)
1 Minute AMRAP – Pullups
4 Minute AMRAP – 7 Power Snatch (60/45) (SX:40/30) + 14 Burpees
1 Minute Rest31
Cooldown – banded shoulder mobility
OLY LIFTING:
A. Hang Clean 1@60%, 1@65%, 1@70%, 1@75%, 1@80%
B. Split Jerk (behind the neck) 1@60%, 1@65%, 1@70%, 1@75%, 1@80%
C. Snatch Balance 3×3 @50% Snatch 1RM
