Prep:
3 Sets:
10 Cat Cows
10/side Leg Swing
5/side Shoulder CARs
5 PVC OHS

Fitness

A. EMOM5

2 Slow Pull Snatch High Pull + 2 Vertical Jumps

Light to moderate weights practicing technique

B. 5 Sets Every 2min

1 Snatch + 1 Hang Snatch below Knee

Building in loads and starting moderate.

C. 14min Clock

2k Row
In Remaining Time AMRAP:
7 TTB
21 DU

 

Essentials

A. EMOM5

2 Slow Pull Snatch High Pull + 2 Vertical Jumps

Light to moderate weights practicing technique

B. 5 Sets Every 2min

1 Hang Power Snatch + 1 OHS (5 sec pause in bottom)

Light loads. Mechanics focus

C. 14min Clock

2k Row
In Remaining Time AMRAP:
7 Hanging Knee Raises
21 Single Unders