Warm-Up / Skills
3 min Zone 1
10 Wall Squats
10 Wall Angels
Lunge Complex
10 Back Ext
Shoulder Circles
Snatch Complex w/ PVC
Metcon
EMOM for 14 min
Even: 8 Hang Snatch
Odd: 10 Burpee to Plate
work on speed and form
no.t too heavy not too light.
about 50%
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Metcon
10.8.6.4.2
Power Snatch 135/95
C2B Pull-up
Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs
