Warm-up:Jog the Box 3 Min w/footwork Agility Dynamic Stretch
Watch The Baraski Snatch movement.
Strength: Barski Snatch
EMOM for 10 Min. w/great mechanics
L1: This is a squat snatch
L2: Power Snatch/OH Squat
L3: Power Snatch
WOD: DEATH BY SLAMBALL
For max reps:
Complete 1 rep one Slamball 40/30 the 1st min.
then add a rep each minute until you cannot
complete the reps in the time allowed.
Do 4 Air Squats while holding your slamball
each minute until every one is finished once you go out.
Icing: Hand Stand Pushup skill work 20 HSPU if you have them.