Warm-up
3 sets
:20 Bar Hang
10 American KBS
10 Goblet Squats
5 KB Windmills Each Arm
:30 Samson Stretch Each Side
then…
Snatch Progressions
Weightlifting
Hang Snatch (Hang Snatch + Snatch + OHS)
E2MOM for 5 sets starting at 55-60% of 1RM Snatch
*Build through sets
Metcon
Metcon (Time)
4 RFT
21 Wallballs (20/14)
15 T2B
9 Hang Power Snatch (115/85)
*15 min cap
Accessories
2 sets
50 Banded Hammer Curls
50 Banded Tricep Pushdowns