WARM UP
3x:
10 pvc pass overs
10 pvc OHS
10 banded pull a part
Then:
1’ bottom squat hold with rack support
EMPTY BB WU
5 snatch deadlifts
5 snatch high pull
5 muscle snatch
5 OHS
5 squat snatch
STRENGTH
EMOM 10:
2 squat snatch @ 70% (heavier than last week)
ACCESSORIES
3x:
10 BB bent over row
10 banded face pulls
Rest 1’
WOD
AMRAP10:
6 burpee box jump overs
6/6 single arm DB snatches
*Score: rounds