WARM-UP:
Row 750m
Snatch Warm-up w/PVC
Dynamic Stretch
Snatch Warm-up w/barbell
STRENGTH:
Segment Power Snatch
Pause Below the Knee 3 Reps EMOM for 3 min.
Pause Above the Knee 3 Reps EMOM for 3 min.
Pause Below and Above the Knee 3 Reps EMOM for 3 min.
Pause for 2 counts in the positions described above.
Watch the video
WOD: TREASURE ISLAND
10 min AMRAP
5 power snatch 95/ 65
10 OH lunges 95/65
5 HSPU
ICING:
25 Cal Bike Pedal Backwards
KOT – Reverse Nordic 20 Reps