Snatch

A) Snatch WU

3 Rounds Of:

• 3 DB Squat Jump
• 3 Snatch Balance (Build Up)

*rest as needed

B) E2MOM X12

Set 1-4:

• Snatch Complex (floor, hang + OHS)

Set 5-8:

• Floor + OHS

9-12:

• 1 Squat Snatch

*start @50-60% build up

C) Snatch Pull

• 3x2 From Hang @110-120%

*rest 2min between sets

Squats

A)

Build Up To Days Heavy 1 @RPE (92-95%)

B)

• 4x2 @85-90%

*rest 3min between sets

Metcon

E3MOM X6:

Set 1-3:

• 230m Row
• 12m HSW (6+6m)
• 6 Heavy DB Snatch @55lbs

Set 4-6:

• 400m C2 Bike
• 15 C2B
• 50 DU

Accessories

3-4 Rounds Of:

• 1 Set Of Parallette Push Up
• 10-15 Supine Ring Row
• 20-30 Banded Tricep Ext.

*rest as needed