Warm-up: 1/2 Tabata Air Squat, AH Swing, GPU Dynamic Stretch.
Strength: Snatch Complex
EMOM 10 Min.
1 Snatch, 1 Hang Snatch, 1 OHS, 1 Snatch Balance
Watch video to see example of the Snatch Complex.
WOD: SNATCHER IN THE RYE
3 Rounds for Total Time:
Row 500
20 DB Snatch each arm 35/25
20 Wallball 20/14
Floater: Complete 30 GHD Hip Extensions sometime during the WOD
Icing: Muscle Up Work….Get 10 if you have them.