Snatch

A) Build To a Technical Max

• 2 DnG Power Snatch

B) E90SEC X9

1-3:

• 1 Power Snatch @95% from 2RM

4-6:

• 2 Power Snatch @85% from 2RM

7-9:

• 3 Power Snatch @75% from 2RM

Back Squat

• 3x3 @80-85%
• 3x1 @90+%

Metcon

EMOM 10:

1: 2 Rope Climb + AMRAP: Cluster @42.5kg
2: Rest

-Rest 5min-

EMOM 10:

1: 3 Wall Walk + AMRAP: Hang PC @42.5kg
2: Rest

Accessories

A) 3-4x For Quality:

• 30/30s Copenhagen Plank
• 15-20 Banded GHD Hip Ext

*rest 3min between rounds

B) 3-4x For Quality:

• 45-60s SB Bearhug Hold
• 10-15 Slider Hamstring Curl

*rest 3min between rounds