A) WARM UP
TABATA 4'
• Pvc pass thru
• T spine pulse
• Rolinho
• Snatch deadlift 45/35
A1) Snatch technique warm up
• 3 Snatch pull
• 3 Snatch high pull
• 3 muscle snatch
• 3 OHS
• 3 Power snatch
• 3 squat snatch
⚠️empty barbell
B) Strength and Conditioning
TAKE 20 minutes to build to today's heaviest Snatch @95% +
C) WOD
3 rounds of
500m row---> 600m run
12 SOH
9 snatches
6 OHS
* set 1 --> 155/105
* set 2 --> 135/95
* set 3 --> 95/65
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