Warm-up
Stretch hips
THEN
With empty bar:
Snatch shrug x15,
Snatch pull x15,
Muscle snatch x15,
BTN press x10,
Drop snatch x 15(working lower each rep),
Tall snatch x15
Strength
Snatch, 3 OTM x 6 @80% of best
WOD
6 Rounds OTM:
3 dead-lift,
2 rope-climb,
10 GHD sit-ups,
8 false grip ring row,
Cash-out
3 sets of AMRAP double unders, rest 90s between
May 1, 2024
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
